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From Youtube

East Femmefit WODs


Feb 27 2020

Femmefit Friday February 28 2020

4 rounds
5-7 bicep curls
5 strict pull-ups
15 skull crushers
15 plate chest presses

WOD
Repeat 4 times
In 5 minutes
Complete
20 sprawls over parallette (facing parallete)
In remaining time:
Amrap
5 dumbbell push press
10 kettlebell deadlifts
15 air squats

Rest 1 minute

Feb 26 2020

Femmefit Thursday February 27 2020

WOD
In teams of 2-3
Max cal row*
in 10 minutes

Rest 3 minutes

Max cal ski *
in 10 minutes

Rest 3 minutes

Max cal bike*
in 10 minutes

*Every time you hop off
Machine- 3 burpees

Feb 25 2020

Femmefit Wednesday February 26 2020

15 minutes of
10 ghd back extensions
10m heavy weighted lunges
10m lunges (no weight)
10 single leg box squats (total)

WOD
2x400m run
DB clean and press
25 if 25#or lighter
20 if 30#
15 if 35#
3x300m run
One arm clusters
Same rep scheme
As clean and press
4x200m run
DB front squats
Same rep scheme
As above

Feb 24 2020

Femmefit Tuesday February 25 2020

4 rounds each movement
20 seconds work/10 sec rest

Plank holds
Single leg V-ups
3-way sit-ups
Russian sit-ups
Rest 1 minute
Between movements


WOD
Amrap in 20
30 wallball shots
30 Russian swings
30 box jumps

Feb 23 2020

Femmefit Monday February 24 2020

4 sets
10 dumbbell chest press
10 push press
10 seated Arnold press

WOD
5 rounds
15 cal row
1 min Max push-ups
10 pull-ups /20 ring rows
15 kettlebell squat cleans