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From Youtube

East Femmefit WODs


Feb 07 2019

Femmefit Friday February 8 2019

WOD
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Post workout
5 sets
10 bicep curls
10 skull crushers

Feb 06 2019

Femmefit Thursday February 7 2019

Hamstring work
4 sets
10 single leg Romanian
deadlifts- each leg
Back leg on box

10 weighted back
extensions

15 banded good
mornings

WOD
Goblet squats
EMOM
15 double unders
Starting with double
unders

Reps depend on weight
You choose:
35 pounds or less-
150 reps

44 pounds or heavier –
100 reps

Feb 05 2019

Femmefit Wednesday February 6 2019

Core- 3 rounds
30 seconds each movement
Legs over dumbbell
Plank twists
Star Sit-ups
Flutter kicks
Rest 1 minute

WOD
Partner workout
For time
100 cal row
140 Russian swings
180 sit-ups

Feb 04 2019

Femmefit Tuesday February 5 2019

4 sets
10 floor chest presses
10 chest flys
30 sec max pushups

WOD
Repeat 5 times
In 3 minutes
12 sprawls over Parallette
In remaining time
Max one arm DB
hang clean and press
Rest 60 seconds

Feb 03 2019

Femmefit Monday January 4 2019

Leg work- 3
5 deficit weighted
lunges- each leg
10 double KB sumo
deadlifts
15 banded lateral kicks
each leg

WOD
For time
4 rounds
100m Run
12 pull-ups

3 rounds
200m run
24 one arm push press

2 rounds
400m run
36 DB front squats