Tri erg WOD:
Tri Erg:
E13MOM 39 min:
1, 3000/2500 m Ski Erg
Every 250 m switch between Damper 7-10 and Damper 2-4
2, 3000/2500 m Row
Every 250 m switch between Damper 7-10 and Damper 2-4
3, 3000/2500 m Bike Erg
Every 250 m switch between Standing Bike Erg (Damper 7-10) and Seated Bike Erg (Damper 2-4)
Bang for the Buck Sunday
A, EMOM 12 min (4 Rounds): (min 18-30)
1, 8 Barbell Hip Thrusts (floor or bench) with 2 sec stop at the top
2, 8+8 Single Leg KB Suitcase Deadlifts
3, Rest
B, EMOM 16 min (45/15 sec on/off): (min 33-49)
1, Max Cal Erg
2, Max Burpee To Wall Target (15 cm over max reach)
C, E30 sec for 3 min (2 Rounds): (min 52-55)
1, 25 sec Left Side Plank
2, 25 sec Right Side Plank
3, 25 sec Russian Twists (light DB)
