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From Youtube

East Femmefit WODs


Jun 24 2018

Femmefit Monday June 25 2018

25 minutes of
10 Romanian deadlifts with one leg on bench- each side

Box squats
10 reps if 35# or lighter
6 reps if 44# or heavier

20 banded kick backs
ea side

WOD
Amrap in 15 minutes
1 burpee
1 pullup
1 one arm thruster-ea side
*continue adding one rep
each round

Jun 21 2018

Femmefit Friday June 22 2018

10 rounds
Every 30 sec
1 heavy snatch- each arm
Rest 30 sec

WOD
Partner workout

12 sled push, turf

Then

12 rounds(alternating)
3 burpees
6 ball slams
9 deadlifts

Then
20x 10m
Farmer carry- With bars

Jun 20 2018

Femmefit Thursday June 21 2018

3 rounds
45 sec work/15 sec rest
Lunges
Banded good mornings
Dumbbell squats
Skiers on bench

Rest 2 minutes

WOD
for time:
50 wallball shots
200m run
50 weighted step overs
200m run
50 inverted bar rows
200m run
50 one arm push press

Jun 19 2018

Femmefit Wednesday June 20 2018

4 sets
10 bent over kettlebell rows- each arm
20 banded seated rows
Max strict pull-ups
Or 10 jumping pull-ups

WOD
5 rounds
As fast as possible
-Time each round separately

Rest 2 minutes between rounds

30 double unders
10 calorie row
6 sprawls over parallette

Jun 18 2018

Femmefit Tuesday June 19 2018

Core
5 sets
One arm plank holds-30 seconds each side
Max knee tuck On ring/paralletes
10 med ball deadbugs

WOD
Repeat 2 times
2 minutes Max push-ups
2 minute max sit-ups (May use GHD)
2 minutes max box jumps
2 minutes max Kettlebell swings
2 minutes rest