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From Youtube

East Femmefit WODs


Nov 26 2019

Femmefit Wednesday November 27 2019

“The one before Thanksgiving”
With a running clock:
100 single kettlebell deadlifts
At minute 5
30 burpees
30 ball over shoulder or jumping ball slams
At minute 10
60 plate ground to overhead
At minute 15
30/40* kettlebell squat cleans
30/40* kettlebell push press
At minute 20… repeat!
20:00-25:00
100 deadlifts
25:00-30:00
30 burpees
30 ball over shoulder or jumping ball slams
30:00-35:00
60 plate ground to overhead
35:00-40:00
30 /40* kettlebell squat cleans
30/40* kettlebell push press

*40 reps if 35# or lighter

Nov 25 2019

Femmefit Tuesday November 26 2019

4 sets
5 one arm strict
presses-each arm
10 seated Arnold presses
10 one arm bent over rows
each arm

“All the arms”
Amrap in 25 minutes
10 pull-ups
20 Russian swings
10 hand release push-ups
20 floor chest presses
10 full kettlebell swings

Nov 24 2019

Femmefit Monday November 25 2019

Amrap in 15 minutes
10 weighted lunges
10 weighted step ups
20m weighted frog jumps
20m banded walks

“All the legs ”
1 round
100 air squats
800m run

2 rounds
50 box jumps
400m run

3 rounds
25 wallball shots
200m run

Nov 20 2019

Femmefit Thursday November 21 2019

Core
Amrap in 10
10 V-ups
30 second side plank
each side
10 bicycle sit-ups

WOD
Partner workout
For time:
100 cal on Bike
100 pull-ups
200 air squats

50 cal bike

50 pull-ups

100 air squats
Every minute on the
minute- 3 burpees