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From Youtube

East Femmefit WODs


Nov 18 2018

Femmefit Monday November 19 2018

Leg circuit- 3 rounds
45 sec work/15 sec rest

Lunges- front foot elevated
Goblet squats
Bench skiers
Romanian deadlifts
Rest 1 minute

WOD
repeat 5 times
In 3 minutes
run 400m
in remaning time
max kettlebell swings

rest 90 seconds

Nov 13 2018

Femmefit Wednesday November 14 2018

Core
100 hollow rocks
100 side bend
100 single leg V-ups

WOD
“Death by 10m sprints”
Cap- 20 minutes
Minute 1- 10m
Minute 2- 20m
Minute 3- 30m

..
Continue until you
cannot complete
distance in under one minute

If 10th round not
Completed-60 burpees
If 11th- 55 burpees
If 12th- 50 burpees
If 13th- 45 burpees
If 14th- 40 burpees
If 15th- 35 burpees
If 16th- 30 burpees
If 17th- 25 burpees
18th-20th no penalty

Nov 12 2018

Femmefit Tuesday November 13 2018

5 sets
2 negatives
5 one arm strict press- each arm
8 inverted bar rows

WOD
5 rounds for time
10 burpees
20 double unders
10 one arm snatches
20 double unders
Rest 1 min