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East Femmefit WODs


Mar 21 2019

Femmefit Friday March 22 2019

Flex 💪🏼Friday!
1 minute pull-ups
1 minute bicep curls
1 minute skull crushers
Repeat 3 times

WOD
Amrap in 20
400m run
20 wallball shots
200m run
20 chest presses

Mar 20 2019

Femmefit Thursday March 21 2019

5 rounds
20 sec. side plank
20 sec plank
20 sec side plank

Rest 1 minute

WOD
Amrap in 8 minutes
50 double unders
10 overhead sit-ups
15 hollow rocks

Rest 2 minutes

Amrap in 8 minutes
20m front rack carry
10 deadlifts
15 situps

Mar 19 2019

Femmefit Wednesday March 20 2019

WOD
19.3
For time:
200-ft. DB overhead lunge
50 DB box step-ups
50 hand release push-ups
200-ft. bear crawl

35-lb. dumbbell
TIME CAP: 10 minutes

Rest 6 minutes
Then…

19.4
Fot total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes
before continuing with:

3 rounds of:
10 bar muscle ups
12 bar facing burpees

Time cap: 12 minutes

Mar 19 2019

Femmefit Tuesday March 19 2019

4 sets
10 single arm rows
20 banded face pulls
MAX chin over bar hold

WOD
Repeat 5 times
In 3 minutes
Complete 300m run

In remaining time
max jumping ball slams

Rest 60 seconds

Mar 17 2019

Femmefit Monday March 18 2019

4 sets
10 curtsy lunges
15 standing side kicks- (w/ band) ea.leg
15 banded kickbacks- ea. leg

WOD
For time
500m row
9 kb squat cleans
21 Russian swings

500m row
12 kb squat cleans
15 Russian swings

500m row
15 kb squat cleans
9 Russian swings

500m row
18 kb squat cleans
3 Russian kb swings