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East Femmefit WODs


Feb 06 2020

Femmefit Friday February 7 2020

4 sets
10 bicep curls
15 skull crushers
5 strict pull-ups
15 dips

WOD
Amrap in 25 minutes
3x200m run
8 one arm snatches- light weight
5 calories on bike
6 one arm snatches- moderate weight
5 calories on the bike
4 one arm snatches- heavy weight
5 calories on bike

Feb 05 2020

Femmefit Thursday February 6 2020

Amrap in 10 minutes
5 Suitcase deadlifts- each side
20m suitcase carry
5 kettlebell squat cleans

WOD
Emom for 24 minutes
40 sec deadlifts
40 sec sprints
40 sec hang cleans
40 sec sprints
40 sec push press (2) DB
40 sec sprints

Feb 04 2020

Femmefit Wednesday February 5 2020

4 sets
10 banded strict press
5 one arm strict press-each arm
10 bent over rear delt raises
3 one arm strict press-each arm
With heavier weight

WOD
In teams of 3
3000m row
Then
4 rounds
24 ball over shoulder
24 push-ups
24 ring rows

Feb 03 2020

Femmefit Tuesday February 4 2020

WOD
“ Filthy Fifty”

  • 50 Box Jumps (20 inches)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (35 pounds)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Press (35 pounds)
  • 50 Back Extensions
  • 50 Wall Ball Shots (14 pounds)
  • 50 Burpees
  • 50 Double-Unders
Feb 02 2020

Femmefit Monday February 3 2020

4 sets
Curtsy lunges
14 if 20# or lighter
10 if 25#-30#
6-8 reps if 35# or heavier
Weighted clamshells
20 each leg
20m lateral banded walk

WOD
Amrap in 22 minutes
20m one arm overhead carry
20 sprawls over parallette
20 one arm kettlebell swings
20 plate squats
20m plate overhead walking lunges