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From Youtube

East Femmefit WODs


Sep 23 2019

Femmefit Tuesday September 24 2019

4 sets
6-7 Arnold press
10 ring/inverted bar rows

WOD
Repeat 5 times
In 4 minutes
400m run
In remaining time
Amrap
3 push-ups
6 sit-ups
9 air squats

Rest 1 minute

Sep 22 2019

Femmefit Monday September 23 2019

3 Sets
15 single leg
glute bridges- ea leg
10 weighted back
extensions

Wod
“Coach Jennifer”
Amrap in 35 min
9 double dumbbell
thrusters
23 hanging leg raises
19 burpee box jump
overs
84 double unders

Sep 19 2019

Femmefit Friday September 20 2019

400m walking
lunges for time
Strict Time cap- 9 minutes

WOD
4 rounds for time
50 air squats
40m one arm DB overhead carry
40m farmer carry
40m front rack carry

Sep 18 2019

Femmefit Thursday September 19 2019

Advanced
5×3 pullups
Then find heaviest
weighted pull-up
Beg/Intermediate
4 sets
5 one arm strict
press-each arm
10 one arm bent
over rows- each arm

WOD
2 rounds for time
800m run
50 Plate ground to overhead
30 sprawl over plate

Sep 17 2019

Femmefit Wednesday September 18 2019

Goblet squat ladder
6 reps with light
4 reps with moderate
2 reps with heavy
Repeat 3 times

WOD
For time
10-20-30-20-10
One arm DB cleans
Wallball shots
Ball slams
Box jumps
Burpees