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From Youtube

East Femmefit WODs


Jan 13 2019

Femmefit Monday January 14 2018

Core work
15 minutes of
10 GHD or
Weighted sit-ups
10 hanging or lying
Leg raises
30 sec hollow rock
30 sec plank hold

WOD
For time
With one plate
40 plate push press
50 ground to overhead
60 plate deadlifts
70m lunges with plate

Jan 09 2019

Femmefit Thursday January 10 2019

Tabata abs
Plank holds
Reverse crunches
Russian twists
Single leg V-up

WOD
Amrap in 8 minutes
15 wallball shots
10 pushups

Rest 2 minutes

Amrap in 8 minutes
15 heavy jump ropes,
50 double unders, or
50 singles
15 plate ground to OH

Jan 08 2019

Femmefit Wednesday January 9 2019

4x200m running sprints
rest 90 seconds
rest starts when last
person crosses finish
line

WOD
EMOM for 20 minutes

Odd minutes
20m sprint
15 kettlebell deadlfits

Even minutes
10m walking lunges
10m sprint
10m walking lunges
10m sprint

Jan 07 2019

Femmefit Tuesday January 8 2019

4 sets
5-7 floor chest presses
10 inverted bar rows
10 chest flys

WOD
repeat 5 times
amrap in 3 minutes
3 burpees
6 kettlebell swings
9 air squats

Rest 90 seconds