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East Femmefit WODs


Oct 07 2019

Femmefit Tuesday October 8 2019

4 sets
MAX inverted bar or
ring rows
10 lateral raises
3-5 HEAVY bent over
rows- each arm

WOD
3 rounds
In 3 minutes
20 calorie row
In remaining time
Max burpees over
Rower
Rest 90 seconds

3 rounds
In 3 minutes
20 box jumps
In remaining time
Max one arm dumbbell
squat cleans
Rest 90 seconds

Oct 02 2019

Femmefit Thursday October 3 2019

Regina George:
120 calories and 48 calories from fat. What percent is that?

Gretchen:
Uh, 48 into 120?

Regina George:
I’m only eating foods with less than 30 percent calories from fat.

Cady:
It’s 40 percent. Well 48 over 120 equals X over 100 and then you cross multiply and get the value of X.

Regina George:
Whatever, I’m getting cheese fries.

In 7 minutes
100 sit-ups
In remaining time
Amrap of
10 legs over dumbbell
10 hip pulses

WOD
“You can’t WOD with us”
48 burpees
120 calorie row*
40 one arm snatches
100 box jumps

*broken up into (4)
30 cal at a time

Oct 01 2019

Femmefit Wednesday October 2 2019

Repeat 3 times
10m walking lunges
with light/no weight
10m walking lunges
with moderate weight
10m walking lunges
With heavy weight

WOD
125 air squats
100 single kettlebell
Deadlifts
75 plate ground
to overhead
50 plate pushups