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East Femmefit WODs


Mar 14 2019

Femmefit Friday March 15 2019

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

Mar 13 2019

Femmefit Thursday March 14 2019

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

Mar 12 2019

Femmefit Wednesday March 13 2019

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

Mar 11 2019

Femmefit Tuesday March 12 2019

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

Mar 10 2019

Femmefit Monday March 11 2019

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