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East Femmefit WODs


Dec 27 2018

Femmefit Friday December 28 2018

200m walking lunges
for time
Cap- 10 minutes

WOD
With a running clock
4 rounds
12 burpees
12 wallball shots

At minute 10

5 rounds
30 double unders (advanced 50 double unders)
20 V-ups
Time cap- 20 minutes

Dec 23 2018

Femmefit Monday December 24 2018

It’s almost Christmas! Here is today’s workout, call your workout partner!

TEAMS OF 2!- Christmas Medley

1. “Sleigh ride” Amrap 7 min
sled push- switch as needed

Rest 2 minutes

2. “Jingle (kettle/dumb) bells”
Amrap 7 min-while one partner completes:
4 one arm swings 18/25/35
6 Russian swings
8 goblet squats
Other partner- max one arm snatches

Rest 2 minutes

3. “Baby, its cold outside”
Amrap 7 min-while one partner completes:
100m weighted run
Other partner- max ghd sit-ups

Rest 2 minutes

4. “All I want for Christmas is… ”
Amrap 7 min
Choose 4 movements (2 ea. person)
20
20
20
20
Split reps as needed

Dec 20 2018

Femmefit Friday December 21 2018

This workout is performed just like the 12 days of Christmas πŸŽ„ song!

On the first day of Christmas my cool 😎 coach gave to me
1-10m beat crawl

On the second day of Christmas πŸŽ„ my cool 😎 coach gave to me
2 clusters
And a 10m bear crawl

On the third day of Christmas πŸŽ„ my cool 😎 coach gave to me

3 floor chest presses
2 clusters
And a 10m bear crawl…

And so on until you finish!

WOD
12 days of Christmas

1- 10m bear crawl
2 clusters
3 floor chest press
4 pull-ups
5 kettlebell swings
6 burpees
7 wallball shots
8 sumo deadlift high pulls
9 box jumps
10 push-ups
11 kettlebell squat cleans
12 one arm snatches