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From Youtube

East Femmefit WODs


Jan 20 2019

Femmefit Monday January 21 2019

Teams of 3-6..!

“Deck of cards”
♦️ ♥️ ♠️ ♣️
Hearts = Burpees
Spades= kb swing
Diamonds = sit-ups
Clubs = goblet squats
Jokers = 400 m run

Pull a card from your team’s deck. Your team does the movement for the number of
reps shown on card.

Face cards=10
Aces=11

You may not flip another card
until all team members
complete all the reps. Continue
until you’ve gone through
the entire deck!

Jan 15 2019

Femmefit Wednesday January 16 2019

4 sets
20m death march
15 double dumbbell sumo deadlifts
10 ghd back extensions

WOD
Every 4 minutes for 20 min
10 burpees over parallette- must face parallette
Russian swings- reps depend on weight
Up to 25 pounds- 42 reps
35-44 pounds- 36 reps
50-55 pounds- 30 reps

Jan 14 2019

Femmefit Tuesday January 15 2019

4 sets
10 one arm bent over
rows-each arm
10 inverted bar rows
20m bear crawl

WOD
Repeat 4 times
1 minute at each
station
Rest 30 sec.
Double dumbbell snatches
Sit-ups
Ball slams
Pushups
Goblet squats

Rest 90 seconds between rounds