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East Femmefit WODs


Dec 09 2019

Femmefit Tuesday December 10 2019

5 sets
10 Arnold presses
10 Lateral raises
Max inverted bar rows

WOD
Amrap in 20 min
20 sprawls over parallette
30 plate chest presses
40 sit-ups
50 air squats
800m run

Dec 08 2019

Femmefit Monday December 9 2019

Leg work
4 sets
10 Romanian deadlifts
10 curtsy lunges
15-20 banded
hamstring curls

WOD
For time
50 burpees
50 wallball shots
50 one arm hang
snatches
30 burpees
30 wallball shots
30 one arm push
press
10 burpees
10 wallball shots
10 snatches from
the floor

Dec 05 2019

Femmefit Friday December 6 2019

4 sets
10 bicep curls- light
5 bicep curls- heavy
10 skull crushers- light
5 skull crushers- heavy

WOD
With a 20 minute clock
“””Annie”””
50-40-30-20-10
Double unders
Sit-ups

With remaining time
As many rounds of
5 pull-ups
10 plate chest presses
15 box jumps

Dec 04 2019

Femmefit Thursday December 5 2019

Tabata legs!
8 cycles each movement
20 sec work/ 10 sec rest
Banded squats plus
back kick
Double kettlebell deadlifts
Sprawl to broad jumps

Rest 1 min between


Movements
WOD
Repeat 5 times
In 3 minutes
200m run
In remaining time
Max one arm
Russian swings

Rest 1 minute
between rounds

Dec 03 2019

Femmefit Wednesday December 4 2019

3 sets
10 strict pull-ups
12 one arm bent
over rows- each arm
15 banded pull aparts

WOD
Every 3 minutes
on the minute
For 21 minutes
20m walking lunges
3 DB clusters
20m weighted walking lunges
6 one arm cleans