Tri erg WOD:
Tri Erg:
E6MOM 36 min:
Interval 1+4:
2 Rounds:
250/225 m Row at Damper 10
250/225 m Row at Damper 3
Cap 5 min
Interval 2+5:
2 Rounds:
250/225 m Ski Erg at Damper 10
250/225 m Ski Erg at Damper 3
Cap 5 min
Interval 3+6:
2 Rounds:
500/450 m Bike Erg at Damper 10
500/450 m Bike Erg at Damper 3
Cap 5 min
Bang for the Buck Sunday
A, EMOM 12 min (4 Rounds): (min 18-30)
1, 5 Hang Power Clean (Build Weight from 60% to a heavy 5)
2, 10 Deficit Push Ups
3, Rest
B, Alternating E2MOM 16 min (4 Rounds): (min 33-49)
1, 400/360 m Erg (Double Distance if Bike)
2, Max Burpee High Box Get Ups 30/24 inch
C, Tabata 8*20/10 sec on/off: (min 51-55)
Rounds 1-4: Hollow Hold
Rounds 5-8: Max Sit Ups
