Aug
08
2019
Femmefit Friday August 9 2019
4 sets
10 front raises
10 lateral raises
WOD
Partner “Briggs”
Split reps as needed
2000m row
150 wallball shots
100 burpees
50 dumbbell thrusters
Aug
07
2019
Femmefit Thursday August 8 2019
4 sets
30 sit-ups
20 side bends-ea. side
30 sec side plank
Each side
WOD
Amrap in 10 minutes
5 pull-ups
15 Plate Push press
Rest 2 minutes
Amrap in 10
30 double unders
15 plate ground to
overhead
Aug
06
2019
Femmefit Wednesday August 7 2019
Death by farmer carry
10m- minute 1
20m- minute 2
30m- minute 3…
Time cap- 10 minutes
WOD
4 rounds for time:
400m run
One arm overhead
walking lunges:
20m if 30# or heavier
30m if 25# or lighter
Double kettlebell deadlifts:
20 if 70# or heavier
30 if 55# or lighter
Aug
05
2019
Femmefit Tuesday August 6 2019
Accumulate
100 bent over rows
(Total)
100m bear crawl
Break up any way
WOD
Amrap in 20
7 wallball shots
7 jumping ball slams
5 burpee deadlifts
7 wallball shots
7 jumping ball slams
7 burpee deadlifts
Continue adding
2 reps to burpee
deadlifts ONLY
Aug
04
2019
Femmefit Monday August 5 2019
4 sets
10 back extensions
7 double KB
squats
WOD
5 rounds
1 minute at each
station
Rest 15 seconds
Jumps over parallette
Russian swings
One arm dumbbell squat cleans
Rest 1 minute between
rounds