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East Femmefit WODs


Nov 12 2019

Femmefit November 13 2019

WOD
Wicked Wednesday 7

For time
50 wallball shots
800m run
50 pushups
800m run
50 wallball shots
400m run
50 pushups
400m run

Bonus work
4 rounds
Max cal ski
in 30 sec
1 min-1:30 rest

Nov 11 2019

Femmefit Tuesday November 12 2019

4 sets
one arm strict press
5 each arm
one arm push press
5 each arm
one arm bent over rows
10 each arm
WOD
repeat 5 times
In 3 minutes
pull-ups or *
ring/inverted bar rows*
In remaining time
MAX one arm snatches
Rest 1 minute

Round 1*
6 pull-ups/ 10 inverted rows
Round 2
8 pull-ups/ 12 inverted rows
Round 3
10 pull-ups/ 14 inverted rows
Round 4
12 pull-ups/ 16 inverted rows
Round 5
14 pull-ups/ 18 inverted rows

Nov 10 2019

Femmefit Monday November 11 2019

4 sets
Single leg GHD
extensions- 6 each
leg
Banded back kicks-
15 each leg
Dumbbell Romanian
Deadlifts- 10-12 reps

WOD
5 rounds
7 cal air bike
14 one arm dumbbell
thrusters
21 plate ground to
overhead

Nov 07 2019

Femmefit Friday November 8 2019

20.4
30 box jumps
15 DB clean and press
30 box jumps
15 DB clean and press
30 box jumps
10 DB clean and press
30 single leg squats
10 DB clean and press
30 single leg squats
5 DB clean and press
30 single leg squats
5 DB clean and press

Beginner- use same
Weight for all rounds

Intermediate-
Rounds 1&2- 20#
Rounds 3&4- 25#
Rounds 5&6- 30#

Advanced-
Round 1- 20#
Round 2- 25#
Round 3- 30#
Round 4- 35#
Round 5- 35# or heavier
Round 6- 35# or heavier

Time cap- 20 minutes