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Old 09-23-2016, 08:00 AM   #601
S. Malik Nelson
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Re: Malik's Log

09/23/2016

1 x 2 Front Squat
Score Type:: Total Weight
Description:
12 Min to Est 2 Rep Max

[180]. Prior best was [177].

MetCon Rx
Score Type:: Rounds and Reps
Description:
12 Min AMRAP
12 Thrusters [75]5
12 Push-Ups
12 Hang Cleans [75]
12 Calorie Row

3 rounds, 2 reps.
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Old 09-23-2016, 08:14 AM   #602
S. Malik Nelson
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Re: Malik's Log

09/22/2016 - Cash In

Score Type:: Rounds and Reps

Description:
10m AMRAP - Partner WOD
2 Med Ball Cleans 20/14
2 Burpees
4
4
6
6

Increase by 2 reps each round, partners can switch when they'd like.

Total Reps: 184.

MetCon Rx

Score Type:: Total Time

Description:
800m Row
40 Air Squats
21 Cleans [95]
400m Row
30 Air Squats
15 Cleans [95]
200m Row
20 Air Squats
9 Cleans [95]

Time: 15:53.
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Old 09-29-2016, 06:51 AM   #603
S. Malik Nelson
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Re: Malik's Log

09/25/2016 - Cash In
10m EMOM
1 Power Clean
1 Squat Clean
1 Front Squat

09/25/2016 - MetCon Rx
18-15-12-9-6-3
Front Squats [95]
Bar Facing Burpees

20 Double Unders after each round

Time: 18:17.
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Old 09-29-2016, 06:53 AM   #604
S. Malik Nelson
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Re: Malik's Log

09/27/2016 -
1 x 6 Bench Press
12m to Est 6 rep max
12-10-8-6
[165]

09/27/2016 - MetCon Rx
3-6-9-12-15
Back Squat [95]
Pull Ups
Push Press [95]

Time: 12:24.
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Old 09-29-2016, 07:11 AM   #605
S. Malik Nelson
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Re: Malik's Log

09/28/2016 - Cash In
8 Min EMOM
1 Deadlift
1 Clean
1 Clean & Jerk
(Reset for Clean & Jerks)
[115]

09/28/2016 - MetCon Rx
12 Rounds
10 Air Squats
5 Calorie Row
3 Burpees
1 Clean & Jerks [115]

Time: 15:43.
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Old 09-30-2016, 07:30 AM   #606
S. Malik Nelson
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Re: Malik's Log

09/30/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
5 Rounds
1 Min Calorie Row
1 Min Wall Balls
1 Min Burpees
1 Min KB SDHP [44]
2 Min Rest

Score is overall reps

297 reps. Class average was 317 reps.
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Old 10-03-2016, 06:36 AM   #607
S. Malik Nelson
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Re: Malik's Log

10/02/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
30 Min Amrap (2 Person Teams)
1000 Meter Row
25 Burpee Box Jumps [24]
25 Deadlifts [135]
then
10 Rounds of "Cindy" Combined [5 pullups/10 pushups/15 squats]
then
25 Deadlifts [135]
25 Burpee Box Jumps [24]
200 Meter Run (Together)

Score: 1 full round, plus 1000M row, 25 burpees, 25 deadlifts, 1 full round of Cindy and 5 pullups/10 pushups/12 squats.
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Old 10-04-2016, 10:20 AM   #608
S. Malik Nelson
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Re: Malik's Log

10/04/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
4 Rounds
5 Min AMRAP
400 Meter Run Buy-In
Amrap of
7 Shoulder 2 Overhead [95]
7 T2B

3 Min Rest

9 + 7.
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Old 10-05-2016, 06:53 AM   #609
S. Malik Nelson
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Re: Malik's Log

10/5/2016

1 x 2 Hang Power Clean
Score Type:: Total Weight
Description:
10 Min to Est 2 Rep Max Power Clean
[167]

MetCon Rx
Score Type:: Total Time
Description:
5 Rounds
12 Deadlifts [125]
9 Hang Cleans [125]
12 Box Jumps [24]

Time: 11:56.
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Old 10-12-2016, 06:57 AM   #610
S. Malik Nelson
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Re: Malik's Log

10/10/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
15 Min Amrap
5 Pull-Ups
10 Cleans [115]
25 Doulbe Unders [50 singles]

6+13
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