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East Femmefit WODs


Jan 09 2020

Femmefit Friday January 10 2020

Amrap in 6 minutes
20m sprint
20m farmer carry

WOD
In teams of 2-3

10 minutes max row
for calories

Rest 2 minutes

8 minutes
Dumbbell
Clean and press

Rest 2 minutes

6 minutes max
20m front rack carry
If kettlebell touches
The floor- 5 burpee
Penalty

Jan 08 2020

Femmefit Thursday January 9 2020

Core
Amrap in 7 minutes
10 legs over dumbbell
10 single leg V-ups
10 hip pulses
10 reverse crunches

WOD
2 rounds
In 3 minutes
10 calories bike
in remaining time
Max sprawl box jump
Overs
Rest 2 minutes

2 rounds
In 3 minutes
40 wallball shots
in remaining time
Max pull-ups

Rest 2 minutes

2 rounds
In 3 minutes
200 singles or 100
Double unders
in remaining time
Ball over shoulder

Jan 07 2020

Femmefit Wednesday January 8 2020

200m walking
Lunges for time!
Time cap- 7 minutes

WOD
20 single kettlebell Deadlifts
Run 400m
20 KB swings
Run 400m
20 goblet squats
Run 400m
20 Kettlebell power cleans
Run 400m
20 Goblet squats
Run 400m
20 kettlebell swings
Run 400m
20 single kettlebell
deadlifts

Jan 06 2020

Femmefit Tuesday January 7 2020

4 sets
10 one arm strict
Presses- each arm With light weight
3-5 one arm strict presses- each arm with heavy weight
10 inverted bar rows

WOD
Amrap in 20 minutes
10 pushups
20 sit-ups
30 air squats

Jan 05 2020

Femmefit Monday January 6 2020

Tabata legs
20 sec work/ 10 sec rest
8 cycles each movement
Rest 1 minute between movements
Front foot elevated lunges
1 1/2 weighted squats
Double kettlebellSumo deadlifts

WOD
For time
20 burpees
50 one arm snatches
20 burpees
40 one arm squat cleans
20 burpees
30 hang cleans
20 burpees
20 devil presses
20 burpees