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East Femmefit WODs


Dec 25 2019

Femmefit Thursday December 26 2019

“”The day after Christmas””
0:00-10:00
5 ball slams
10 plate push-ups
15 air squats
10:00-11:00 rest
11:00-21:00
5 plate ground to overhead
10 goblets squats
15 box jumps
21:00-22:00 rest
22:00-:30:00
10 burpees

20 lunges

Dec 22 2019

Monday December 23 2019

6 rounds
10m weighted lunges
10 weighted squats

“””Christmas Eve eve”””
For time
200m run
30 burpees over parallette
200m run
40 one arm cleans
200m run
50 dumbbell front squats
200m run
40 one arm cleans
200m run
30 burpees over parallette
200m run

Dec 19 2019

Femmefit Friday December 20 2019

EMOM for 12 minutes
Odd minutes
15 bicep curls

Even minutes
7 strict or jumping pull-ups

WOD
Amrap in 10 minutes
200m run
40m farmer carry

Rest 2 minutes

Amrap in 10 minutes
200m run
10 weighted step ups

Dec 18 2019

Femmefit Thursday December 19 2019

3 rounds
45 sec. each
rest 15 sec between
movements
Chest flys
Plyo pushups
Dumbbell chest presses


WOD
Amrap in 20 minutes
200m row
20 ball over shoulder
20 Ball slams

Dec 17 2019

Femmefit Wednesday December 18 2019

5 rounds
30 seconds each
Sit-ups
Hip pulses
Plank hold
Rest 30 sec

WOD
“””Wicked Wednesday”””
“””Burptacular”””
10-9-8-7-6-5-4-3-2-1
Burpees
Kettlebell thrusters
Burpee
KB sumo deadlift high pull
Burpee
Kettlebell swings
Max weight- 44#