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Old 02-13-2017, 08:57 AM   #651
S. Malik Nelson
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Re: Malik's Log

02/13/2017 - Cash In
Score Type:: Not Scored
15 Min EMOM
20 foot front rack KB walking lunge
6 Burpee Pull-Ups
30 Second Deadlift Hold [135]
Alternate Minutes

MetCon Rx
Score Type:: Rounds and Reps
9 Min Amrap
9 Wall Balls [20]
6 Sit-Ups
3 Deadlifts [135]
1 Squat Clean [135]

5 + 9.
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Old 02-21-2017, 01:48 PM   #652
S. Malik Nelson
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Re: Malik's Log

02/17/2017 - Cash In
Score Type:: Rounds and Reps
3 Rounds
2 Min AMRAP
2 Med Ball Cleans [20]
2 Burpees
4,4,6,6,8,8,10,10
1 Min Rest
Continue every round where you leave off.
Score is total Reps [84]

MetCon Rx
Score Type:: Total Time
21-15-9
Wall Balls [20]
Pull-Ups
then
45 KBS [53]
Time: 13:16.
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Old 02-21-2017, 02:04 PM   #653
S. Malik Nelson
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Re: Malik's Log

02/15/2017 - Cash In
Score Type:: Not Scored
Tabata
Plank Hold
Russian Twist W/Med Ball
Plank Hold (Again)

MetCon Rx
Score Type:: Total Time
20 Min Time Cap
50 HSPU [pushups]
50 Box Jumps [24]
50 KBS [53]
50 Burpees
50 T2B [K2E]
Reps can be done in any order rep scheme.
Accumulate 50 Reps of each

Time: 17:37.
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Old 02-21-2017, 02:07 PM   #654
S. Malik Nelson
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Re: Malik's Log

02/20/17
Cash in
1 x 1 Cluster
Score Type:: Total Weight
12m to est 1RM Cluster
[145]

MetCon Rx
Score Type:: Rounds and Reps
15m AMRAP
5 Deadlifts [135]
1 Rope Climb
200m Run
1 Rope Climb
3 Sq Clean [135]

4 + 7.
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Old 02-23-2017, 10:45 AM   #655
S. Malik Nelson
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Re: Malik's Log

02/22/2017 - Cash In
Score Type:: Not Scored
8m AMRAP
150m Row
5 Shuttle Runs
1 KB Farmers Carry [53]

MetCon Rx
Score Type:: Total Time
20 Minute Time Cap
15-12-9-6
Wall Balls [20]
Burpees
Hang Clean and Jerks [95]
Box Jumps [24]
Cal Row

Time: 20:23 (didn't complete 23 reps, add to time)
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Old 03-02-2017, 07:33 AM   #656
S. Malik Nelson
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Re: Malik's Log

02/25/2017 - Cash In
Score Type:: Total Time
Row 1000m
Run 800m
For time: 8:54.

MetCon Rx
Score Type:: Rounds and Reps
12m AMRAP
50 Double Unders [100 singles]
10 Pull Ups
10 Wall Balls [20]
8+15.
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Old 03-02-2017, 07:34 AM   #657
S. Malik Nelson
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Re: Malik's Log

02/27/2017 - Cash In
Score Type:: Total Time
2000 Meter Partner Row
Switch partners after every 250 Meters
Every 250 Meter
Both Partners must complete 10 Synchronized Burpees
10 Synchronized burpees at the end of the 2000 Meters

For Time: 15:40.

MetCon Rx
Score Type:: Rounds and Reps
12 Min Amrap
20 Shoulder to Overhead [95]
20 T2B
20 Air Squats

2+6.
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Old 03-02-2017, 07:53 AM   #658
S. Malik Nelson
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Re: Malik's Log

3/1/17- Cash in
1 x 2 2RM Front Squat
Score Type:: Total Weight
12m to est 2RM Front Squat
[180].

MetCon Rx
Score Type:: Rounds and Reps
10m AMRAP
8 Cleans [95]
6 Shoulder 2 OH [95]
4 Burpees Over Bar
5 Pull Ups
4+13.
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Old 03-16-2017, 06:41 AM   #659
S. Malik Nelson
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Re: Malik's Log

03/09/17

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders (subbed singles)
1 minute rest

934 reps (counted singles as 1)
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Old 03-16-2017, 07:00 AM   #660
S. Malik Nelson
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Re: Malik's Log

03/16/2017 - MetCon Rx

25m Time Cap
Partner WOD

Accumulate 5000m on the Rower
1 Person Rows while the other partner completes

2 Rounds
5 Pull Ups
10 Sit Ups
20 Double Unders

Once the partner is done with the 2 rounds, they'll switch.

Score is time needed to complete the 5k row.

Time: 21:08.
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