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East Femmefit WODs


Mar 05 2020

Femmefit Friday March 6 2020

5 sets
5 strict pull-ups
10 one arm bent over rows-
each arm

WOD

Amrap in 25 minutes
21 double unders
15 double kettlebell deadlifts
9 plate ground to overhead
200m run

Mar 04 2020

Femmefit Thursday March 5 2020

Max one arm snatches
in 4 minutes

Rest 2 minutes

Max one arm clean
Clean and press
In 4 minutes

WOD
Your choice
50 box jump overs
50 wallball shots
50 box jump overs

Or

50 wallball shots
50 box jumps

50 wallball shots

Mar 03 2020

Femmefit Wednesday March 4 2020

4 sets
10 banded lunges- Each side
40m banded walk
5 goblet squats with 3 sec pause at bottom

WOD
With a running clock
0:00-5:00
50 burpees
5:00-10:00
600m run
10:00-13:00
30 burpees
13:00-16:00
300m run
16:00-18:00
20 burpees
18:00-20:00
200m run

Mar 01 2020

Femmefit Monday March 2 2020

4 sets
20 dumbbell sumo
squats
15 Romanian deadlifts
10 dumbbell front
squats (2)

WOD
For time
Kettlebell swings
50 if 35# or lighter
40 if 44#
30 if 50# or heavier
Then
4 rounds
20 single kettlebell
deadlifts
20 kb goblet lunges
10 kb cleans
10 kb push press

Then
Repeats kb swings