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East Femmefit WODs


Oct 29 2019

Femmefit Wednesday October 30 2019

4 sets
Double kb Box squats
3-5 reps
Sumo deficit deadlifts
10 reps
20m banded walk

WOD
3 rounds
200m run
200m backwards run
4 rounds
Dumbbell hang
Clean and press:
10 reps is 20# or lighter
8 reps if 25#
6 reps if 30-35#
20 single dumbbell
deadlifts
1 round
40 hand release
pushups

Oct 28 2019

Femmefit Tuesday October 29 2019

4 sets
Dumbbell bench press
10 reps
Floor chest flys
10 reps

WOD
Amrap in 10 min
50 wallball shots
50 box jumps

Rest 2 minutes

Amrap in 10 min
7 cal bike
70 air squats

Oct 27 2019

Femmefit Monday October 28 2019

4 sets
5-7 single leg
Romanian deadlifts-
Each leg
10 lateral lunges
10 goblet squats

WOD
2 rounds
20 burpee pull-ups
20m kettlebell lunges
20 burpee plate ground to overhead
20m farmer carry
20 burpee squats
20m single arm kb overhead carry- EACH arm

Oct 24 2019

Femmefit Friday October 25 2019

5 rounds- 10 sec transition
30 sec bicep curls
30 sec ring rows
30 sec skull crushers
30 sec rest

WOD
Amrap in 22 min
7 sprawls over parallete
7/10* double dumbbell power cleans
7 calorie bike
7/10* double kettlebell deadlifts
7/10* ghd back extensions with weight

  • reps depend on weight
    10 reps if:
    DB 25# or lighter
    KB 55# or lighter
    Plate 25# or lighter