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Components
Falkel
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.23.16 - The Cell Gym
Class
(All)
7:30 AM WOD
8:30am Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
6 (4/2)
Workout
The Cell Gym 01.23.16
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Metcon
Falkel (AMRAP - Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30"
1 Rope Climb, 15'
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 23, 2016
Male Clients
1
Ammon
Woods
7:30 AM WOD
10 + 3
2
Ryan
Moody
7:30 AM WOD
8 + 7
This is the most HSPU's I have EVER done in a single wod. These a...
3
TYLER
SWAPP
7:30 AM WOD
10 + 8
pike hspu 24" box 3 rope drops
4
Jon
Crismon
7:30 AM WOD
9 + 9
24" box jumps, pike HSPUs
Female Clients
1
Courtney
Davis
7:30 AM WOD
12 + 8
pike push ups / 20" box / knee to elbow rope climb
2
Kim
Riggs
7:30 AM WOD
11 + 7
1 ab mat hspu
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