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Old 10-12-2016, 07:11 AM   #611
S. Malik Nelson
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Re: Malik's Log

10/08/2016

Row 4 sets of 500m
Airdyne bike tabata 20/10, 2 sets
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Old 10-12-2016, 07:14 AM   #612
S. Malik Nelson
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Re: Malik's Log

10/12/2016 - Cash In
Score Type:: Not Scored
Description:
10 Min EMOM
4 Deadlifts [135*5, 155*5]
3 Bar Facing Burpees
Same Minute

MetCon Rx
Score Type:: Rounds and Reps
Description:
15 Min AMRAP
200 Meter Run
1 Rope Climb
3 Deadlifts [155]
1 Clean [155]

7 + 1.
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Old 10-20-2016, 01:51 PM   #613
S. Malik Nelson
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Re: Malik's Log

10/19/2016 - Cash In
Score Type:: Not Scored
Description:
8 Min EMOM
2 Deadlifts
1 Hang Clean
2 Power Clean
[95]

MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
100 Hang Cleans [95]

Everytime you drop the bar
10 Burpees

Time: 14:35.
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Old 10-24-2016, 07:29 AM   #614
S. Malik Nelson
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Re: Malik's Log

10/24/2016 - MetCon Rx

Score Type:: Rounds and Reps

Description:
10 Min Amrap (2 Person Teams)
2 Wall Balls [20]
2 Box Jumps [24]
4,4,6,6,8,8,10,10

2 Min Rest

10 Min Amrap
2 Burpees
20 Double Unders [40 singles]
4,20,6,20,8,20,10,20,

2 Min Rest

10 Min Amrap
2 Calorie Row
1 Rope Climb
4,1,6,1,8,1,10,1

Score is total Reps
1 Athlete works at a time

Score: 741.
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Old 10-25-2016, 07:15 AM   #615
S. Malik Nelson
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Re: Malik's Log

10/25/2016 - Cash In
Score Type:: Not Scored
Description:
8 Min EMOM
2 Hang Cleans
1 Hang Squat Clean
Reset
1 Squat Clean
[95]

MetCon Rx
Score Type:: Total Time
Description:
21-15-9
Cleans [95]
Push-Ups
then
15-12-9
Cleans [105]
Sit-Ups
then
9-6-3
Cleans [115]
Air Squats

Time: 18:49.
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Old 11-08-2016, 08:26 AM   #616
S. Malik Nelson
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Re: Malik's Log

11/07/2016 -
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 score: [117/81 = 198].

MetCon
4 Rounds
6 Deadlifts [125]
4 Cleans [125]
8 Pull-Ups
20 Air Squats
15 Sit-Ups
20 Double Unders [40 singles]

Time: 13:00.
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Old 11-08-2016, 08:33 AM   #617
S. Malik Nelson
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Re: Malik's Log

10/27/2016 - Cash In

1 x 3 Front Squat
12 Min to Est 3 Rep Max
[172]


MetCon Rx
20 Back Squats [115]
then
4 Rounds
10 Deadlifts [185]
10 Box Jump Overs [24]
20 Double Unders [40 singles]
then
20 Back Squats [115]

Time: 10:54.
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Old 11-08-2016, 08:34 AM   #618
S. Malik Nelson
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Re: Malik's Log

10/30/2016
Partner WOD

2000m Row
400 Single Unders
100 Pull Ups
100 Sit Ups
100 Air Squats
400 Single Unders
2000m Row

Then

1 Mile Run

Time: 44:04.
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Old 11-08-2016, 08:37 AM   #619
S. Malik Nelson
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Re: Malik's Log

11/02/2016
Cash In
800m Run
25 Burpees
Time: 5:36.

MetCon Rx Plus
15m AMRAP
200m Run
5 Deadlifts [225]
7 Toes 2 Bar
9 Wallballs [20]
Rounds and Reps: 4+8.
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Old 11-08-2016, 08:39 AM   #620
S. Malik Nelson
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Re: Malik's Log

11/6/16

Airdyne Bike - 2 Tabata 20/10 sets
Row 2000m - 8:33.
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