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East Femmefit WODs


Jan 02 2020

Femmefit Friday January 3 2020

Flex Friday!
4 sets
10 bicep curls
10 skull crushers
10 ring rows
10 dips

WOD
5 rounds for time
400m run
15 kettlebell squat cleans
10 full kettlebell swings
5 pull-ups

Jan 01 2020

Femmefit Thursday January 2 2019

Happy New Year!
What better way to kick off the new year than with burpees!

Part one
“Mac N cheese”
Time cap- 10 minutes

Part 2
Amrap in 25
20 sprawls over plate
20 plate chest presses
20 plate ground to
overhead
20 weighted lunges
20 weighted squats

Dec 30 2019

Femmefit Tuesday December 31 2019

Here it is! The last partner workout of the year -THE DECADE!

WOD- partner WOD
Countdown to 2020!
For time:
10 rounds- alternating
2 double dumbbell thrusters
4 double dumbbell deadlifts

9 synchronized burpee
squats

8 rounds- alternating
3 double dumbbell push press
6 one arm dumbbell squat cleans

7 synchronized burpee
squats

6 rounds- alternating
4 hang cleans
8 single kettlebell deadlifts

5 synchronized burpee
squats

4 rounds- alternating
5 Russian swings
10 sit-ups

3 synchronized burpee
squats

2 rounds- alternating
6 goblet squats
12 weighted lunges

1…
600m run together
Plus
20 burpees!! Split as needed

TIME CAP-35 minutes

Dec 29 2019

Femmefit Monday December 30 2019

Amrap in 10 minutes
5 staggered stance
Romanian deadlifts
Each leg
10m walking lunges

WOD
Repeat 5 times
One minute at each
station/15 sec rest

Wallball shots
One arm snatches
Box jumps
Push-ups

Rest 1 minute between
rounds

Dec 25 2019

Femmefit December 27 2019

Max 10m farmer carry +
10 single kettlebell deadlifts
In 7 minutes

Amrap in 25 min
600m run
30 kettlebell swings
15 pull-ups