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Old 08-16-2017, 10:15 AM   #711
S. Malik Nelson
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Re: Malik's Log

08/16/2017 - MetCon Rx

Score Type:: Total Time
14 Min Time Cap
400 Meter Row
8 Cleans [105]
200 Meter Row
10 Cleans [105]
200 Meter Row
10 Cleans [105]
400 Meter Row
8 Cleans
Time: 10:59.
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Old 08-22-2017, 08:18 AM   #712
S. Malik Nelson
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Re: Malik's Log

08/18/2017 - MetCon Rx
Score Type:: Rounds and Reps
5 Rounds
1 Min Max Burpees
:30 Rest
1 Min Max Wall Balls [20]
:30 Rest
1 Min Max Calories Assault Bike
:30 Rest
1 Min Max Single Unders
:30 Rest
Score is total Reps over all 5 Rounds

Reps: 881.
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Old 08-22-2017, 08:31 AM   #713
S. Malik Nelson
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Re: Malik's Log

08/21/2017 - Cash In
Score Type:: Not Scored
12m EMOM
Odd Minutes - 10 Deadlifts [135]
Even Minutes - 8 HSPU [box]

MetCon Rx
Score Type:: Rounds and Reps
13m AMRAP
5 Power Cleans [115]
7 Box Jumps [24]
9 Pull Ups
Score: 6+7.
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Old 08-22-2017, 09:00 AM   #714
S. Malik Nelson
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Re: Malik's Log

08/22/2017

30 cal row
15 cal assault bike
3 rounds
around 11 minutes
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Old 08-25-2017, 08:42 AM   #715
S. Malik Nelson
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Re: Malik's Log

08/25/2017 - Cash in
1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[207]

MetCon Rx
Score Type:: Total Time
14 Min Time Cap
25 Double Unders [50 singles]
15 Burpees
50 Double Unders [100 singles]
12 Burpess
75 Double Unders [150 singles]
9 Burpees
then
20 Clean & Jerks [95]

Time: 9:38.
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Old 08-25-2017, 09:00 AM   #716
S. Malik Nelson
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Re: Malik's Log

08/24/2017 - Cash In

Score Type:: Rounds and Reps
8 Min AMRAP (2 Person Team)
150 Meter Row
1 Shuttle Run
Switch

Scored Rounds and Reps
5+4 (solo, rested 45 seconds between rounds)

MetCon Rx

Score Type:: Rounds and Reps
20 Min AMRAP (2 Person Team)
10 Clean [95]
10 Box Jumps [24]
20 K2E
10 HSPU [box]
10 KB SDHP [44]
20 K2E
10 Cleans [95]
10 Push-Ups

After every Round the reps increase by 5's except the 20 K2E. They remain at 20
1 Athlete works at a time

3+45.
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Old 09-05-2017, 10:53 AM   #717
S. Malik Nelson
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Re: Malik's Log

09/05/2017

Last week's summer vacation
Walked between 3 and 5 miles daily, and Bixi biked around Montreal between 5 and 8 miles daily.

09/04/2017 - 50 burpees for time: 4:44.

Today:

1 x 1 Hang Power Clean & Jerk

Score Type:: Total Weight
12 min to est 1 Rep Max
[160]

MetCon Rx
Score Type:: Total Time
800 Meter Run
20 Burpees
20 Cal Row
20 Cleans [115]

Time: 11:23.
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Old 09-07-2017, 03:16 PM   #718
S. Malik Nelson
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Re: Malik's Log

09/07/2017

5 rounds
20 cal row
10 cal assault bike

5 rounds
5 pullups
10 pushups
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Old 09-18-2017, 10:16 AM   #719
S. Malik Nelson
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Re: Malik's Log

09/09/2017 - MetCon Rx

Score Type:: Total Time
30 Min Time Cap
8 Rounds
400 Meter Row
7 Cleans [115]
9 Pushups
12 Pull Ups

Time: 32:00 (add 1 second to every round not completed).
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Old 09-18-2017, 10:20 AM   #720
S. Malik Nelson
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Re: Malik's Log

09/13/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
Min 1-4 2 Bear Complex
Min 5-8. 1 Bear Complex

MetCon Rx

Score Type:: Rounds and Reps
5 Min AMRAP
8 Burpees
8 K2E
Rest 2 min
5 Min AMRAP
8 Wall Balls [20]
8 Box Jumps [24]
Rest 2 Min
5 Min AMRAP
8 Back Squats [95]
8 Push-Ups

12+4.
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