WOD October 11th, 2013

  • Posted On
  • October 11, 2013
  • by Iron Legion

Main – WOD

Warm-up

a: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Warm-up

b: Warm-up (No Measure)

DRom based on WOD – Coaches choice

Metcon

Lurong Paleo Challenge 2013 WOD 5 (Time)

10- Power Snatches at 115/80
20- Pull Ups
30- Box Jumps at 24/20
40- Kettle Bell Swings at 53/35
30- Box Jumps at 24/20
20- Pull Ups
10- Power Snatches at 115/80

  • Posted On
  • October 11, 2013
  • In News

Recent Posts

Categories

Tags

July 16, 2026

What Makes the Best 24 Hour Gym in Ocala? Here’s What to Look For | Iron Legion

Finding a gym that is open around the clock is easier than ever. Finding one that is actually designed to .....

Two athletes carrying kettlebells during the Rox Race at Iron Legion Strength and Combat in Ocala Florida

June 15, 2026

The Rise of Hybrid Fitness Racing in Ocala, Florida

Fitness trends come and go, but hybrid fitness racing is proving to be something different. Across the country, athletes are .....

,

May 22, 2026

How Personal Training in Ocala Helped a World-Class Athlete Compete at the Highest Level

When Chester Weber stepped into the arena at the CAIO Windsor international competition this year, he was not just representing .....

April 8, 2026

Why Strength Training in Ocala Is Key for Long Term Health

If you are thinking about your health five, ten, or twenty years from now, strength training should be at the .....

March 23, 2026

Why Personal Training in Ocala is the Fastest Way to Get Results

Many people start their fitness journey with good intentions but struggle to see consistent results. Without structure, accountability, and proper .....

March 17, 2026

Why Equestrian Athletes Need Strength Training in Ocala

Riding is often viewed as a skill based sport, but the reality is that equestrian performance depends heavily on the .....