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East Femmefit WODs


Sep 02 2019

Femmefit Tuesday September 3 2019

4 sets
10 banded side kicks
(Standing)
10 banded back kicks
10 elevated lunges
with weight

WOD
Amrap in 20
1 box jump
1 plate ground to OH
1 plate push press
Continue adding one
rep to each movement

Sep 01 2019

Femmefit Monday September 2 2019

Labor Day wod

Partner WOD
For time:
800m relay
Then
20 synchro burpees
100 Russian swings
20 synchro burpees
100 push-ups
20 synchro burpees
100 goblet squats
20 synchro burpees
100 sit-ups
Repeat with 60 reps

Then,
800m relay run

Aug 29 2019

Femmefit Friday August 30 2019

4 sets
4 bicep curls-HEAVY
10 bicep curls-light
10 tricep kickbacks

WOD
2 rounds for time
800m run
14 one arm snatches
With light weight

Then 4 rounds
400m run
6 one arm snatches
With heavier weight

Aug 28 2019

Femmefit Thursday August 29 2019

Core
50 side bends
50 hip pulses
50 Russian twists

WOD
Amrap in 7 minutes
7 wallball shots
7 sprawls over parallette
Rest 2 minutes
Amrap in 7 minutes
Rowing for calories
Rest 2 minutes
Amrap in 7 minutes
20m farmer carry
7 push-ups

Aug 27 2019

Femmefit Wednesday August 28 2019

5 sets
10 double kettlebell
sumo squats
10 lateral lunges

WOD
50-40-30-20-10
Russian swings
Sit-ups
Box jumps/double unders

Round of 50-30-10
Box jumps

Round of 40-20
Double unders