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From Youtube

East Femmefit WODs


Dec 12 2018

Femmefit Thursday December 13 2018

Core
5 sets
10 hollow rocks
15 hip pulses
20 situps
30 second plank hold
Try to go unbroken!

WOD
Repeat 4 times
in 2 minutes
20 double unders
In remaining time
Max wallball shots

Rest 1 minute

in 2 minutes
20 double unders
In remaining time
Max one arm snatches

Rest 1 minute

Dec 11 2018

Femmefit Wednesday December 12 2018

3 sets
15 banded lat pulldowns
10 one arm bent over
rows each arm

WOD
For time:
“Burptacular”
10-9-8-7-6-5-4-3-2-1
Burpees
Kettlebell thrusters 44/35/25#
Burpees
Kettlebell sumo
deadlift high pull
Burpees
Kettlebell swings

Use same kettlebell for all kettlebell movements

Dec 10 2018

Femmefit Tuesday December 11 2018

In teams of 2
Max ball over shoulder
In 6 minutes

Rest 2 minutes

Max squats with slam
Ball in 6 minutes

WOD
Amrap in 9 minutes
200m row
15 box jumps

Rest 2 minutes

Amrap in 9 minutes
10 sprawls over
Parallette
20m walking lunges