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From Youtube

East Femmefit WODs


Nov 05 2019

Femmefit Wednesday November 6 2019

4 sets
One arm bent over
rows- 10 each arm
Max strict pull-ups
or max inverted
Bar rows

WOD
4 rounds
1 min work/ 15 sec. rest
Lungesters
Plate ground to overhead
Burpees
Plate chest presses
Ball slams
Rest 1 minute
Between rounds

Nov 04 2019

Femmefit Tuesday November 5 2019

Core
Amrap in 10 min
10 Russian swings
20 Russian twists
30 sec plank hold

WOD
Amrap in 20 min
30 box jumps
30 hand release
pushups
30 weigthed sit-ups
30 leg raises(bar or
floor)

Nov 03 2019

Femmefit Monday November 4 2019

4 sets
Front foot elevated
lunges- 10 reps each
side
Banded hamstring
curls- 15 reps
10 sumo squats

WOD
Repeat 5 times
In 4 minutes:
400m run
In remaining time,
MAX dumbbell
“Clusters”
(Squat clean thrusters )

Rest 1 minute

Oct 31 2019

Femmefit Friday November 1 2019

WOD
“Scary sixties”
For Time
60 one arm cleans
60 weighted lunges
60 Russian swings
60 goblet squats
60 ball over shoulder
60 kettlebell deadlifts
*accumulate 60 calories
On SkiErg within the workout

Oct 30 2019

Femmefit Thursday October 31 2019

In teams of 2
7 minutes of burpees
“You go, I go”
EMOM both
teammates 10m sprint

WOD
For time
Partner 5k
Every time you hop off rower
3 thrusters
5 GHD sit-ups