In teams
90 second max ski
90 second rest
4 rounds
WOD
For time:
200m suitcase carry
20 leg raises
200m run
40 Russian twists
200m backward run
60 V-ups
200m run
80 Bicycle sit-ups
Tabata
weighted planks
WOD
Amrap in 6 minutes
10m lunges
20 air squats
Rest 90 seconds
Amrap in 6 minutes
30m sprint
3 deadlifts
Continue adding 2
Deadlifts each round
Rest 90 seconds
Amrap in 6 minutes
15 sit-ups
3 Double dumbbell
Snatches
Continue adding 2
Snatches each round
WOD
Partner WOD
4 minutes at each
Station- MAX effort
Rest 60 seconds
Between movements
Box jumps
Pushups
Bike for calories
Inverted bar rows
Sleds
One person
working at a time
Today we celebrate 🎉 Femmefit’s 7 year anniversary! Don’t miss it, it’s going to be a good one!
Lucky 7
7 rounds
7 Burpees
7 Ball over shoulder
7 Plate G2O
7 Dumbbell cleans
7 Dumbbell squats
7 Sit-ups
7 Ball slams
3 rounds
40 sec at each station
20 sec rest
Single leg glute bridges
Heavy Russian swings
Hamstring curls
Romanian deadlifts
Rest 1 minute
WOD
5 rounds
300m run
15 kettlebell swings
10 sprawls over parallete
5 pull-ups
