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From Youtube

East Femmefit WODs


Oct 17 2017

Femmefit Wednesday October 18 2017

4 sets
10 box/parallete push-ups
1 max chin-over-bar hold
Rest 2-3 minutes

WOD
For time
4 rounds
12 kettlebell swings
24 sit-ups

3 rounds
15 back extensions
20 kettlebell deadlifts

1 round
30 cleans

Oct 16 2017

Femmefit Tuesday October 17 2017

Core:
50 hollow rocks
50 medicine ball dead bugs
50 oblique crunches
50 crunches

WOD
Repeat 3 times

In 2 minutes:
Row 200m
In remaining time MAX thrusters

Rest 2 minutes

In 2 minutes
20 wallball shots
In remaining time MAX pull-ups

Rest 2 minutes

Oct 15 2017

Femmefit Monday October 16 2017

5 sets
12 elevated lunges- 6 each leg
6 double dumbbell squats

WOD
Partner WOD
800m run-together
80 push-ups
600m run
60 box jump overs
400m run
40 pull-ups
200m run
20 toes to bar

Oct 12 2017

Femmefit Friday October 13 2017

Tabata abs
20 second work/ 10 seconds rest
8 cycles each movement
Rest 1 minute between movements
GHD/weighted sit-ups
Flutter kicks
Russian sit-ups

WOD
EMOM for 20 minutes
Odd-wallball shots
Even- sprawls

Oct 11 2017

Femmefit Thursday October 12 2017

5 sets
10 curls
6-8 skull crushers
15-20 dips

WOD
Repeat 2 times

Amrap in 5 min
6 pullups
12 deadlifts

Rest 2 minutes

Amrap in 5 min
6 one arm snatches
25 double unders

Rest 2 minutes