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East Femmefit WODs


Feb 12 2020

Femmefit Thursday February 13 2020

WOD
2 rounds
In teams of 2-3
4 minutes at each station
– Push press (2) DB (While partner holds kettlebell in front rack)
– Bike
– Burpee high 5s (synchronized )
– Plate ground to overhead
(While partner holds bottom of goblet squat)
Rest 1 minute between
stations

Feb 11 2020

Femmefit Wednesday February 12 2020

10 minutes of:
20m one arm overhead
Walking lunges
10 sumo deadlifts (2)
20 seconds wall sit march

WOD
Amrap in 22 minutes

5-10-15-20-25-30…
Russian swings
Wallball shots
300m run

Feb 10 2020

Femmefit Thursday February 11 2020

In teams of 2
Max sit-ups in 5 minutes*
While one person holds plank
The other person works
-switch as needed
*may also do knees to elbows

WOD
In teams of 2
100 calorie row
Then
3 rounds
40 jumping pull-ups
30 dumbbell hang cleans
20 one arm clusters

Feb 09 2020

Femmefit Monday February 10 2020

4 sets
10 single leg glute bridges
each leg
5 1 1/2 goblet squats
5-7 staggered Romanian
deadlifts- each leg

WOD
5 rounds for time
15 sprawls over plate
5 calorie ski
12 ball slams
5 calorie ski
9 box jumps (24inch box)
5 calorie ski