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East Femmefit WODs


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