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East Femmefit WODs


Feb 14 2019

Femmefit Friday February 15 2019

4 sets
10 ghd sit-ups
15 hollow rocks
20 side bends each side

WOD
200m walking lunges
300m row
100m walking lunges
500m row
50m walking lunges
700m row

Feb 13 2019

Femmefit Thursday February 15 2019

In teams of 2
Mile relay
Switch every 400m

WOD
4 rounds
1 minute at each
Station
10 second rest in between
Sledge hammers
Box jumps
Pull-ups
Plate ground to Overhead
Rest 1 minute

Feb 12 2019

Femmefit Wednesday February 13 2019

Skill-
Turkish get ups
12 w/ light weight
8 w/moderate weight
6 w/ heavy weight

WOD
Amrap in 25 minutes
400m run
20 jumping ball slams
400m run
15 pushups
400m run
10 cal bike

Feb 11 2019

Femmefit Tuesday February 12 2019

Tabata glutes/hamstrings
Romanian deadlifts
Glute bridges
Bench ski jumps
1 1/2 front squats

WOD
EMOM FOR 21 min
Min 1- 50 double unders
Min 2- kettlebell thrusters*
Min 3- dumbbell cleans *

  • reps depend on weight
    For thrusters:
    35# or lighter-15 reps
    44# or heavier-10 reps

For cleans:
25# or lighter-15 reps
30# or heavier 10 reps

Feb 10 2019

Femmefit Monday February 11 2019

4 sets
10 one arm bent over rows- each arm
Max strict pull-ups
10 seated dumbbell presses

WOD
For time
70 wallball shots
Every time you break:
10 burpees
60 heavy jump ropes
Every time you break:
10 burpees
50 sit-ups
Every time you break:
12 burpees
40 kettlebell swings
Every time you break:
10 burpees