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East Femmefit WODs


May 20 2019

Femmefit Tuesday May 21 2019

5 sets
10 one arm bent over
Rows
2 negatives

WOD
Amrap in 12 minutes
500m row
30 ball over shoulder
EMOM 3 burpees

Rest 2 minutes

Amrap in 12 minutes
100 double unders
25 wallball shots
EMOM 3 burpees

May 19 2019

Femmefit Monday 20 2019

Core:
100 sit-ups for
Time- cap 6 min
Then
50 side bends-ea. side
30 hollow rocks

WOD
For time:
100 double
Kettlebell deadlifts

With penalty

Every time you break

If 35# or less
300m run
1 round of “Cindy”

If 44#-55#
No run
1 round of “Cindy”

If 70#
70 reps only
200m run

May 14 2019

Femmefit Wednesday May 15 2019

4 sets
30 sec plank
30 sec side plank-L
30 sec side plank- R
Rest 30 seconds

WOD
Partner WOD
3 rounds
60 one arm swings
50 one arm push press
40 burpee deadlifts
30 ball over shoulder

May 13 2019

Femmefit Tuesday May 14 2019

4 rounds
1 minute each
15 sec rest

Dumbbell lunge
To thruster
Banded lateral
walk
Sumo kettlebell
deadlifts

WOD
4 rounds for time
400m run
15 dumbbell cleans