top of page
  • Writer's picturemeganfoley6793

Elbow Grease & Metre Hold - 2/2/23

3 Rounds for Time:


21 Push Jerk

15 Knees 2 Elbows / Knee Raises / Rig Pikes


RXD+ (52.5/35)

RXD (42.5/30)

SCALED+ (32.5/25)

SCALED (30/20)


Into


3 Rounds for Time:


Option 1

400m Row

250m Ski

:30 second Hollow Hold

Rest 1 minute


Option 2

400m Ski

500m Bike

:30 second Hollow Hold

Rest 1 minute


Option 3

800m Bike

250m Row

:30 second Hollow Hold

Rest 1 minute


130 views0 comments

Recent Posts

See All

“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna

“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon
bottom of page