Tri erg WOD:
Tri Erg:
Teams of 3:
For time: (Cap 40 min)
3500/3100 m Ski Erg
3500/3100 m Row
7000/6200 m Bike Erg
– Split meters as needed in the team
– Finish each machine before moving to the next
Bang for the Buck Sunday
A, EMOM 12 min (4 Rounds): (min 18-30)
1, 10 Bench Press/Floor Press 65%/RIR 2-3
2, 10/10 Single Arm DB Row
3, 12 Heel Elevated Goblet Squats (3 sec down)
4, Rest
– Adjust weights/reps to RIR 2-3
B, EMOM 16 min (4 Rounds): (min 33-49)
1, Max Cal Erg
2, Max Alt DB Snatches 1*22.5/15 kg (50/35 lbs)
3, Max DB Box Step Overs 1*22.5/15 kg, 24/20 inch
4, Rest
C, E30sec 3 min (2 Rounds): (min 52-55)
1, 20 sec Hollow Rock
2, 20 sec Superman Rock
3, 20 sec Plank Shoulder Taps
