WOD 11.25.2020

Protect Native Women
(for more information visit Iron.Roots.Athlete on Instagram)

Opt 1: Partner (switch every time a round is completed)
5712m row
vs
67 air squats
33 kettlebell swings 53/35
10 shoulder to overheads 155/105

Opt 2: Solo on bike
5712m on Echo Bike
Every 5712 seconds (9.5min) do 1 round of
67 air squats
33 kettlebell swings 53/35
10 shoulder to overheads 155/105

Opt 3:
5k on rower (scale to 3-4k)
Every 5712 seconds (9.5min) do 1 round of
67 air squats
33 kettlebell swings 53/35
10 shoulder to overhead 155/105

COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.21.2020

Fight Gone Lateral
3x (1min each movement)
Lateral skiers 20/16″
Russian Twists 20/14
Plank shoulder taps
Lateral Lunges 20/14
Lateral ball throws 20/14
Rest

COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat.
Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.20.2020

50 thrusters 95/65
10 bar facing burpees
50 push presses 75/55
10 bar facing burpees
50 seated presses 45/35
10 bar facing burpees
50 push presses 75/55
10 bar facing burpees
50 thrusters 95/65

COVID disc: Classes are now temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat.
Please register for a spot through Zen Planner so we can plan accordingly.

WOD 11.17.2020

4:00 AMRAP
5 Strict Pull Ups
10 Push Ups
-1:00 Rest-
4:00 AMRAP
10 Kipping Pull Ups
5 Deficit Push Ups
-1:00 Rest-
4:00 AMRAP
5 Chest 2 Bar Pull Ups
5 Clapping Push Ups

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)

WOD 11.15.2020

Tabata Barbell
Deadlift 185/135
Hang Power Clean 135/95
Front Squat 95/65
Push Press 65/45
*1min rest between movements*

COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)