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East Femmefit WODs


Sep 30 2019

Femmefit Tuesday October 1 2019

4 sets
5 one arm strict
press-ea. arm
10 one arm bent
over rows-ea. arm

WOD
Amrap in 20 minutes
200m weighted run
21 kettlebell swings
12 one arm clean
and press

Sep 29 2019

Femmefit Monday September 30 2019

5 sets
7 pause goblet squats
20m banded lateral
walk

WOD
6 rounds for time
10 calories on bike
10 wallball shots*
15 sprawls
10 ball slams
*increase reps by 5
every round

Sep 26 2019

Femmefit Friday September 27 2019

4 sets
15 bicep curls
15 skull crushers

WOD
For time
800m run
50 dumbbell chest press
40 wallball shots
30 calories on bike
30 dumbbell chest press
20 wallball shots
400m run
10 dumbbell chest presses
10 wallball shots
15 calories on bike

Sep 25 2019

Femmefit Thursday September 26 2019

4 rounds
30 sec. plank hold
30 sec. side plank-L
30 sec. side plank-R
30 sec. rest

Wod
5 rounds
1 minute at each
station/ 15 sec rest
Rowing for calories
Kettlebell swings
Sprawls over parallette
Rest 1 minute

Sep 24 2019

Femmefit Wednesday September 25 2019

3 sets
40m death march
20 sumo squats

WOD
Buy in:
one arm dumbbell hang snatches
50 reps if 25 or less
40 reps if 30 or heavier

Then 5 rounds
10 ball over shoulder
15 plate push press
20m plate lunges

Then
Repeat snatches
but from the floor