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From Youtube

East Femmefit WODs


May 09 2019

Femmefit Friday May 10 2019

3 min one arm snatches
3 min box jumps

2 min one arm snatches
2 min box jumps


1 min one arm snatches
1 min box jumps
Increase weight on dumbbell every “round”


WOD
5 rounds
45 seconds each movement
Rest 15 seconds between
Movements
Bike
Jump rope
Jump squats

REST one minute

May 08 2019

Femmefit Thursday May 9 2019

Core
Amrap in 12 minutes
50 sit-ups
50 side bends-total
1 minute plank
If you break plank
10 burpee penalty

WOD
Amrap in 20 minutes
10 Russian swings
10 full swings
200m backward run
200m run

May 07 2019

Femmefit Wednesday May 8 2019

4 sets
10 single leg
glute bridges-ea. leg
Turf sled pull
15 banded lateral
kicks- ea. leg

WOD
4 rounds
20 one arm dumbbell squats
20 one arm dumbbell
cleans
40m one arm OH
carry


May 05 2019

Femmefit Monday May 6 2019

5 rounds
30 seconds each
station
Pull-ups
Plate strict press
Pushups
REST


WOD
For time:
500m run then,
5 rounds
15 wallball shots
15 double kettlebell
deadlifts
Then
300m run