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Old 11-10-2016, 09:22 AM   #621
S. Malik Nelson
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Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

11/07/2016 - Cash In

4 Min Amrap (2 Person Team)
KBS [53]
2 Min Rest
4 Min Amrap
Burpees
1 Athlete Works at a time
Score is total Reps
Total reps: [117/81 = 198]


MetCon Rx
4 Rounds
6 Deadlifts [135]
4 Cleans [135]
8 Pull-Ups
20 Air Squats
15 Sit-Ups
20 Double Unders (40 singles)

Time: 13:00.
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Old 11-10-2016, 09:24 AM   #622
S. Malik Nelson
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Re: Malik's Log

11/08/2016 - Cash in
1 x 2 Bench Press
12 Min to Est 2 Rep Max Bench Press
[195x2, 207x1]

MetCon Rx
12 Min AMRAP
3 Box Jumps [24]
3 Push-Ups
3 Back Squats [95]
1 Rope Climb
6
6
6
1 Rope Climb
9
9
9
1 Rope Climb
12
12
12

Total reps: 150.
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Old 11-17-2016, 07:34 AM   #623
S. Malik Nelson
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Re: Malik's Log

11/17/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
5 Rounds
1m Hang Cleans [95]
1m Push Ups
1m Cal Row
1m Rope Climbs
1m Burpees

2m Rest

317 reps.
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Old 11-21-2016, 07:47 AM   #624
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

11/21/2016 - Cash In
Score Type:: Not Scored
Description:
10 Min EMOM
5 Front Squats (Odd Min)
5 Back Squats (Even Min)
[95]

MetCon Rx
Score Type:: Total Time
Description:
21-18-15-12-9-6-3
Shoulder 2 OH [95]
Air Squats
10 KBS after every round [44]

Time: 20:40.
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Old 11-28-2016, 08:17 AM   #625
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

11/23/2016 - Cash In
Score Type:: Not Scored
Description:
Tabata
Planks
Russian Twist with Med Ball
Assault Bike

MetCon Rx
Score Type:: Rounds and Reps
Description:
4 Min Amrap
Burpee Box Jump Overs [24]
2 Min Rest
3 Min Amrap
Cleans [115]
2 Min Rest
2 Min Amrap
Back Squats [115]
2 Min Rest
1 Min Amrap
Pull-Ups

Score is total Reps

Reps: 94.
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Old 11-28-2016, 08:21 AM   #626
S. Malik Nelson
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Re: Malik's Log

11/28/2016 - Cash In
20 Min EMOM
2 Clusters (Even Min)
5 Burpees & 20 Air Squat (Odd Min)
[115]

MetCon Rx
6 Min AMRAP
6 Hang Cleans [95]
6 HSPU [subbed hand release pushups]
6 T2B [subbed K2E]

6 + 2.
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Old 11-30-2016, 11:22 AM   #627
S. Malik Nelson
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Re: Malik's Log

11/29/2016 - Cash In

1 x 1 Bench Press
12 Min to Est 1 Rep Max Bench Press
[202]



MetCon Rx
25 Mnute Time Cap
10 Rounds
6 Deadlifts [95]
6 Push Press [95]
10 Sit-Ups
20 Double Unders [40 singles]
10 Calorie Row

25:30. Reps over time cap not completed get added as one second.
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Old 12-01-2016, 01:48 PM   #628
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

12/01/2016 - MetCon Rx

Score Type:: Rounds and Reps


Description:
Partner WOD
30m AMRAP
50 Cal Row
50 Wall Balls [20]
50 Deadlifts [135]
50 Burpees
50 Cleans [95]
50 Air Squats
50 Pull Ups
100 Double Unders [200 singles]

590 reps.
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Old 12-05-2016, 08:42 AM   #629
S. Malik Nelson
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Re: Malik's Log

12/3/16

100 meters on Airdyne
500 meters on Rower
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Old 12-05-2016, 09:00 AM   #630
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

12/05/2016 - Cash In
Score Type:: Not Scored
Description:
10 Min EMOM
5 Push Press (Even Min) [95]
15 Air Squats (Odd Min)

Description:
25 Wall Balls [16]
then
10-1
Cleans [95]
1-10
Burpee
then
25 Wall Balls [16]

Time: 17:10.
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