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From Youtube

East Femmefit WODs


Sep 15 2019

Femmefit Monday September 16 2019

4 sets
10-15 banded
Hamstring curls
10 lateral lunges
20 banded wall sits

WOD
4 rounds for time
MUST use same
dumbbell
400m run
15 hand release pushups
Rounds 1 and 3
20 one arm squats
Rounds 2 and 4
20 one arm snatches

Sep 12 2019

Femmefit Friday September 13 2019

3 sets
10 front raises
10 lateral raises
10 bicep curls
10 skull crushers

WOD
For time
1 mile run
100 air squats
75 plate chest presses
50 goblet squats

Sep 11 2019

Femmefit Thursday September 12 2019

4 sets
15 sumo deadlifts
20 banded clamshells –
each side

WOD
AMRAP in 10
50 double unders
10 plate ground to
overhead

Rest 2 minutes

AMRAP in 10 minutes
5 pull-ups
10m bear crawl
10 ball over shoulder

Sep 10 2019

Femmefit Wednesday September 11 2019

4 sets
10-15 sec. static ring
hold
10 one am bent
over rows- each arm

WOD
4 rounds
1 minute at each
movement
15 sec. transition
Double Kb swings
Sit-ups
Single arm squat cleans
Burpees

Rest 1 minute