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East Femmefit WODs


Feb 28 2019

Femmefit Friday March 1 2019

Tabata plank holds

WOD

19.2

Beginning on 8 minute clock, Amrap of:

25 toes to bar

50 double unders

15 dumbbell squat cleans

25 toes to bar

50 double unders

13 dumbbell squat cleans

If you complete before 8 minutes, add 4 minutes to clock and proceed to:

25 toes to bar

50 double unders

11 dumbbell squat cleans

If completed before 12 minutes, add 4 min to clock and proceed to:

25 toes to bar

50 double unders

9 dumbbell squat cleans

If completed before 16 min, add 4 minutes to clock and proceed to:

25 toes to bar

50 double unders

7 dumbbell squat cleans

Workout ends at 20 minutes

Feb 27 2019

Femmefit Thursday February 28 2019

4x100m sprints
Rest 2 minutes between
sprints

WOD
Partner WOD
For time

100 box jumps overs
100 one arm snatches
100 box jumps
100 one arm push press
100 sprawls

Feb 26 2019

Femmefit Wednesday February 27 2019

Repeat 5 times
Max strict pull-ups in
30 seconds
Rest 30 seconds

WOD
19.1
AMRAP in 15 min
19 wallball shots
19 cal row

If you performed
19.1 last Friday

AMRAP in 15 min
10 Russian swings
16 Russian sit-ups
20m walking lunges

Feb 25 2019

Femmefit Tuesday February 26 2019

4 rounds
20 seconds work
10 seconds rest

One arm bent over
rows-R
One arm bent over
row-L
Plate chest press
Chest flys

WOD
7 rounds for time
35 double unders
12 burpees
Thrusters

10#-20# dumbbells- 15 reps

25#-30#-10 reps

Time cap 25 min

Feb 24 2019

Femmefit Monday February 25 2019

3 sets
10 single leg
step-ups- each leg
10 curtsy lunges
20 banded wall sits

WOD
Max rounds in 3 min
of:
3 plate ground to
overhead
6 sit-ups
9 Squats

Rest 1 minute
Repeat for a total
of 5 cycles