WOD January 20, 2015

  • Posted On
  • January 17, 2015
  • by Iron Legion

Main – WOD

The 500m Max Effort Row is optional and is listed for your ease in reporting your results for the 500m Row Challenge. Please put your weight and your exact time (to the tenth of a second) in the notes.

Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM for 10

150m Row

Rest 1:00

EMOM for 10

5 Cleans 135/95#

Rest 1:00

EMOM for 10

15 KBS 53/35#

500m Row (Time)

Max Effort 500m Row

  • Posted On
  • January 17, 2015
  • In News

Recent Posts

Categories

Tags

January 14, 2026

Resolutions vs. Lifestyle Change: How to Make Fitness Stick in 2026

Every January, motivation is loud. New goals. New plans. New promises. And by February? Most of them are gone. That .....

December 17, 2025

Setting New Year’s Resolutions: How Iron Legion Can Help You Achieve Your Fitness Goals

Every year begins with new goals and fresh motivation. People commit to getting stronger, improving their health, and finally building .....

November 13, 2025

Preparing for the Holiday Season: Maintaining Fitness Goals with Iron Legion

The holiday season is a test of discipline. Parties, travel, and tempting foods can easily knock you off course. But .....

Athlete performing a push-up during a strength and conditioning class at Iron Legion in Ocala, Florida.

October 1, 2025

Why Consistency is Key in Strength + Conditioning Programs

Posted On by Iron Legion When it comes to strength and conditioning, most people are searching for the secret – .....

September 1, 2025

The Evolution of Weightlifting Techniques: What You Need to Know

From Ancient Strength to Modern Performance Weightlifting has always been more than moving heavy objects. From the stone-lifters of ancient .....

August 1, 2025

Back to School: Balancing Academics and Fitness for Kids

Balancing school, sports, and health can be tough for kids—but not impossible. At Iron Legion in Ocala, our Kids Strength .....