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East Femmefit WODs


Feb 21 2019

Femmefit Friday February 22 2019

3 sets
10 bicep curls- light weight
10 dips
5 bicep curls- heavier weight
10 banded tricep pull downs


WOD
Amrap in 16 min
5 push-ups
10 lateral ball slams
15 sit-ups

Feb 20 2019

Femmefit Thursday February 21 2019

4 sets
20m banded lateral
walk
5 forward/backward
lunge-each leg
10m weighted frog jumps

WOD
For time
5 rounds
6 one arm snatches
12 wallball shots
24 plate lunges In place

Feb 19 2019

Femmefit Wednesday February 20 2019

4 sets
Max strict pull-ups
One arm KB strict press
5-7 reps each arm
15 bent over plate
rows

WOD
“ The Ghost”
6 rounds
1 minute rowing
1 minute burpees
1 minute double unders
1 minute rest

Feb 18 2019

Femmefit Tuesday February 19 2019

Core
5 rounds
30 sec work/15 sec rest
Hanging flutter kicks
Single leg V-ups
Diagonal crunch
(15 sec each side)
Rest 1 minute


WOD
Every 3 min for 15 min
20 sit-ups
15 Russian swings
20 sit-ups
10 full swings

Feb 17 2019

Femmefit Monday February 18 2019

90 double kb
Deadlifts
3×10 w/ heavy weight
3×10 w/ moderate weight
3×10 w/ light weight

Perform 40m sprint
After each set


WOD
Amrap in 20 minutes
10 curtis Ps
10 pushups
10 goblet squats
10 sprawls