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Fire Factory 9-26-20

September 26, 2020/in Fitness /by Kare Williams

3 Rounds – (3 person teams)

Station #1 – Mace Bell Run/Tire Flips (3 mins)

One team mate runs 200m with Mace Bell
Other two flips heavy tire
Rotate through run for 3 mins

-30 sec rest-

Station #2 – Sled Drags/Serpentine run (3 mins)

Team mate #1 drags sled backwards 35 ft to Team #2 then runs serpentine through rig back to start
Team mate #2 drags sled 35ft back to Team mate # 3 then rune serpentine through rig back to start
Team mate #2 does the same
rotate through course for 3 mins

-30 sec rest-

Station #3 – Herculeezes (Stone Over Shoulder) (3 mins)

Teammates rotate through tossing soft stone over shoulder for 3 min

HOME WOD 3-23-20

March 23, 2020/in Fitness /by Kare Williams

Warm Up

2 Rounds
20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog)
20 jumping Jacks
20 Stork walk (10 each side)
20 Mountain climbers

10 Table Tops
2 Inch worms

WOD

Base Builder

2 Rounds
Pick a favorite song and do as many Burpees as possible for the entire song
AMRAP 12 min
1 min plank (weighted if possible)
10 Suitcase Deadlifts (5 each side, KB or DB, if using DB just go to mid-shin height)
10 Sumo Deadlift High Pull (KB or DB, if using lighter weight or DB do 5 on each side)
10 weighted Step ups on curb, chair, wall, rock, box, or whatever you can find)

Don’t forget to count the BURPEES for the challenge!!!