open close

From Youtube

East Femmefit WODs


Dec 06 2017

Femmefit Thursday December 7 2017

Pullup progressions

Advanced- find one rep max weighted
pullup

Wod
“Blackjack bust”
21 push-ups
1 sit-up
20 push-ups
2 sit-ups
19 push-ups
3 sit-ups
18 push-ups
4 sit-ups
17 push-ups
5 sit-ups…

…continue until you complete
1 push-up
21 sit-ups

Dec 05 2017

Femmefit Wednesday December 6 2017

6x 20 second hang from bar
Rest between holds

17.1
10 one arm snatches
15 burpee box jump overs
20 one arm snatches
15 burpee box jump overs
30 one arm snatches
15 burpee box jump overs
40 one arm snatches
15 burpee box jump overs
50 one arm snatches
15 burpee box jump overs

Dec 04 2017

Femmefit Tuesday December 5 2017

Core
100 sit-ups for time

Then 3 rounds
20 side bends-ea. side
20 weighted crunches
20 V-ups

WOD
For time
21-18-15-12-9-6-3
wallball shots *
Dumbbell cleans
Double unders

*Must be unbroken
If you break, 3 burpees
Every time you break