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Re: Malik's Log
February 12, 2015
Warm-up Group Stretch Cash In Clean and Jerk 10m Time Cap Row 1000m Then Establish 1RM Clean and Jerk [165] Metcon Metcon (AMRAP - Reps) Partner WOD [3 people on my team] 20m AMRAP 115 Wall Balls [20] 90 Box Jumps [24] 65 Chest 2 Bar Pull Ups 40 Deadlifts [245] Reps: 515. |
Re: Malik's Log
February 14, 2015
Warm-up Group Stretch Cash In 6m Death By Touch and Go Snatches 1 min 3 Snatches 2 min 4 Snatches 3 min 5 Snatches 4 min 6 Snatches 5 min 7 Snatches 6 min 8 Snatches [65] Metcon Metcon (Time) Partner WOD - Time Cap 20 min 50 Double Unders [100 singles] 100 Pull-Ups 50 Double Unders [100 singles] 100 Hand Release Push-Ups 50 Double Unders [100 singles] 100 Sit Ups 50 Double Unders [100 singles] 100 Goblet Squats [53] Time: 17:04. |
Re: Malik's Log
February 16, 2015
Warm-up Group Stretch Cash In 12 Min HSPU Technique Work HSPU Negatives Negatives in Deficit Wall Walks Handstand Holds Metcon Metcon (AMRAP - Rounds and Reps) 12 Min AMRAP 8 Clean & Jerks [115] 10 Box Jumps [24] 2 Rope Climbs 3 Rounds and 10 Reps. |
Re: Malik's Log
February 19, 2015
Warm-up Group Stretch Metcon Metcon (AMRAP - Reps) 5 Rounds 1 Min Calorie Row 1 Min Wall Balls [20] 1 Min Double Unders [3 singles] 1 Min T2B [K2E] 90 Second Rest Reps: 438. |
Re: Malik's Log
February 23, 2015
Warm-up Group Stretch Cash In 15 Min Technique on Rope Climbs Double Unders Metcon Metcon (AMRAP - Reps) 10 AMRAP 20 Calorie Row 20 Cleans [95] 10 Shoulder 2 Overhead [95] 10 Burpee Box Jumps [24] 5 Snatches [95] 5 Pull-Ups & 5 Ring Dips (counts as 5 reps) 95 reps |
Re: Malik's Log
February 25, 2015
Warm-up Group Stretch Cash In Snatch Grip Push Press (2-2-2-1-1) [115] Metcon Metcon (Time) 15-12-9-6-9-12-15 Push Press [115/95] Stripped Sit-Ups Walking Overhead Lunges W/Plate [45] Time: 22:19 |
Re: Malik's Log
February 26, 2015
Warm-up Group Stretch Cash In 3 Minute Amrap 1 Deadlift [135] 2 Bar Facing Burpees 1 Min Rest 3 Minute Amrap 1 Deadlift [135] 2 Bar Facing Burpees Metcon Metcon (AMRAP - Rounds and Reps) Partner WOD (Teams of 2) 20 Min AMRAP 21 Wall Balls [20] 15 Cal Row 9 Deadlifts [225] Partner Completes Full Round Before Switching Rounds and Reps: 6 + 37. |
Re: Malik's Log
March 2, 2015
Warm-up Group Stretch Cash In 75 Calorie Row for time [4:28] Metcon Metcon (Time) 50 Air Squats 40 KBS [44] 30 Box Jumps [24] 20 Shoulder 2 Overhead [105] 10 Deadlifts [105] 20 Shoulder 2 Overhead [105] 30 Box Jumps [24] 40 KBS [44] 50 Air Squats Time: 19:46. |
Re: Malik's Log
March 4, 2015
Warm-up Group Stretch Cash In Bench Press (2-2-2-2-2) [185] Metcon Metcon (Time) 25 Back Squats [115] then 10-1 Deadlifts [155] KBS [44] Then 25 Back Squats [115] Time: 13:07 |
Re: Malik's Log
March 5, 2015
Warm-up Group Stretch Cash In 8 Wall Balls [20] 15 Double Unders [singles] 7 Wall Balls 15 Double Unders 6 Wall Balls 15 Double Unders 5 Wall Balls 15 Double Unders 4 Wall Balls 15 Double Unders 3 Wall Balls 15 Double Unders 2 Wall Balls 15 Double Unders 1 Wall Ball 15 Double Unders Metcon Metcon (AMRAP - Rounds and Reps) 9 Min AMRAP 9 Burpees 9 Shoulder 2 Overhead [95] Rounds and reps: 4 + 10. |
Re: Malik's Log
March 9, 2015
Warm-up Group Stretch Cash In 8 Min EMOTM 5 Deadlifts [225 all touch and go] Metcon Metcon (Time) 25 Burpees then 3 Rounds 10 Front Squats [115] 10 Ring Dips then 25 Burpees Time: 11:50. |
Re: Malik's Log
March 11, 2015
Warm-up Group Stretch Cash In Push Jerk (3-2-2-1-1) [145] Metcon Metcon (Time) 3 Rounds 10 OHS [35 bar] 15 Burpees 10 Pull-Ups Then 500 Meter Row Time: 11:17. Need to work on flexibility with OHS. Just used 35 lb bar. |
Re: Malik's Log
March 16, 2015
Warm-up Group Stretch Cash In Deadlift (3-3-3-3-3) built up to [320] Metcon Metcon (Time) 4 Rounds 10 Shoulder 2 Overhead [105] 20 Sit-Ups 10 Push-Ups 400 Meter Run Time: 17:26. First run in months. |
Re: Malik's Log
March 18, 2015
Warm-up Group Stretch Cash In Thruster (3-2-2-2-1) 15 Min to establish 1 RM [145] Metcon Metcon (AMRAP - Reps) 10 Min AMRAP 10-1 Wall Balls [20] Burpees T2B Reps: 114. |
Re: Malik's Log
March 19, 2015
Warm-up Group Stretch Cash In 12 Min EMOM 40 Double Unders (Even Min) 12 Push-Ups (Odd Min) Metcon Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 25 Box Jumps [24] 25 KBS [53] 25 Sit-Ups 25 Calorie Row 25 Deadlifts [185] 25 Walking Lunges 1 + 87. |
Re: Malik's Log
March 24, 2015
Warm-up Group Stretch Cash In Push Press (3-3-2-2-2) [135] Metcon Metcon (Time) 21-15-9-6-3 Front Squats [95] Bar Facing Burpees Time: 11:12. |
Re: Malik's Log
March 26, 2015
Warm-up Group Stretch Cash In Bench Press (3-3-3-3-3) [175] Metcon Metcon (AMRAP - Reps) 4 Rounds 1 Min Max Cal Row 1 Min Max Wall Balls [20] 1 Min Max Doube Unders [triple singles] 1 Min Max KBS [53] 1 Min Rest Between each Round Reps: 334. |
Re: Malik's Log
March 29, 2015
400m Run Then 15-12-9-12-15 OHS [45 bar] Pull-Ups Then 400m Run Time: 20:20. |
Re: Malik's Log
April 7, 2015
5 Deadlifts [225] 5 Box Jumps [24] 5 Push-Ups 10 Deadlifts 10 Box Jumps 10 Push Ups 15 Deadlift 15 Box Jumps 15 Push-Ups 20 Deadlifts 20 Box Jumps 20 Push Ups Time: 10:22 |
Re: Malik's Log
April 8, 2015
12 Min AMRAP 25 Wall Balls [20] 25 Push Press [95] 25 Air Squats 25 Hang Cleans [95] 25 Calorie Row Reps: 145 |
Re: Malik's Log
April 1, 2015
10 Min AMRAP 10 Thrusters [75] 2 KBS [44] 8 Thrusters 4 KBS 6 Thrusters 6 KBS 4 Thrusters 8 KBS 2 Thrusters 10 KBS 102 Reps. |
Re: Malik's Log
April 9, 2015
Warm-up Group Stretch Cash In 1000 Meter Row Max Effort [3:48] Metcon Metcon (Time) 21-15-9 Front Squat [105] KBS [53] After Every Round 2 Rounds of Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squat Time: 18:57. |
Re: Malik's Log
April 12, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 6 Back Squats Increase 10lbs every minute Metcon Metcon (Time) 15-12-9-6-3 Shoulder 2 Overhead [95] Deadlift [95] Pull-Ups 200 Meter Run after every round Time: 16:24. |
Re: Malik's Log
April 17, 2015
Metcon Metcon (Time) 800 Meter Row 18 Deadlifts [95] 25 Air Squats 15 Deadlifts [135] 25 Air Squats 12 Deadlifts [155] 25 Air Squats 9 Deadlifts [185] 25 Air Squats 6 Deadlifts [225] 25 Air Squats 3 Deadlifts [245] 800 Meter Row Time: 19:10 |
Re: Malik's Log
April 14, 2015
10 Min AMRAP 5 Shoulder 2 Overhead [115] 10 Burpees 15 Deadlifts [115] 25 Double Unders [50 singles] Score: 3 rounds, 40 reps |
Re: Malik's Log
April 20, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 3 Push Press 1 Jerk [95] Metcon Metcon (Time) 2 Min Plank Hold then 2 Rounds 25 Hang Cleans [95] 25 Push-Ups 25 Double Unders [50 singles] 25 KB SDHP [44] 25 Calorie Row then 2 Min Plank Hold Time: 20:00. |
Re: Malik's Log
April 24, 2015
Warm-up Group Stretch Metcon Metcon (Time) Master's Qualifier Event 3 2 Rounds Row 1000m 50 Thrusters [65] 30 Chest 2 Bar Pull Ups Time: 29:44. |
Re: Malik's Log
April 23, 2015
Warm-up Group Stretch Cash In Bench Press (4-4-4-4-4) [185] Metcon Metcon (Time) 15-12-9-6-9-12-15 Wall Balls [20] Deadlifts [155] 200 Meter Run After every Round Time: 21:12. |
Re: Malik's Log
May 1, 2015
Warm-up Group Stretch Cash In 10 EMOM Min 1 10 KBS 1 Burpee Min 2 9 KBS 2 Burpees Min 3 8 KBS 3 Burpees Min 4 7 KBS 4 Burpees Min 5 6 KBS 5 Burpees Min 6 5 KBS 6 Burpees Min 7 4 KBS 7 Burpees Min 8 3 KBS 8 Burpees Min 9 2 KBS 9 Burpees Min 10 1 KBS 10 Burpees [44] Metcon Metcon (Time) 15 Front Squats [95] 2 Rope Climbs 12 Front Squats 2 Rope Climbs 9 Front Squats 2 Rope Climbs 6 Front Squats 2 Rope Climbs 3 Front Squats 2 Rope Climbs then 800 Meter Run Time: 14:34. |
Re: Malik's Log
May 3, 2015
Warm-up Group Stretch Metcon Metcon (Time) 1 Mile Run 30 Pull Ups 30 Push Press [75] 30 Air Squats 800m Run 20 Pull Ups 20 Push Press [75] 20 Air Squats 400m Run 10 Pull Ups 10 Push Press [75] 10 Air Squats Time: 28:44. Run killed me. |
Re: Malik's Log
May 5, 2015
Warm-up Group Stretch Cash In Push Jerk (4--3-2-1-1) [145] Metcon Metcon (Time) 400 Meter Run 15 Thrusters [75] 250 Meter Row 15 Thrusters 250 Meter Row 15 Thrusters 400 Meter Run 30 T2B Time: 15:33. |
Re: Malik's Log
May 11, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 5 Thrusters & 3 Burpees [75] Metcon Metcon (Time) 20 Front Rack Lunges [75] then 30-20-10 Push Press [75] Box Jumps [24] KBS [44] then 20 Front Rack Lunges Time: 18:26. |
Re: Malik's Log
May 12, 2015
Warm-up Group Stretch Cash In 2 Rounds 400 Meter Run 50 Double Unders Metcon Metcon (Time) 2 Rounds 21 Deadlifts [135] 21 Wall Balls [20] 15 Pull-Ups 15 Push-Ups 9 Cleans [135] 9 Bar Facing Burpees Time: 15:55. |
Re: Malik's Log
May 14, 2015
Warm Up Group Stretch Skipped WOD. Rowed 2000m. Time: 8:11. |
Re: Malik's Log
May 15, 2015
Warm-up Group Stretch Metcon Metcon (Time) 400 Meter Run [row] 15 Clean & Jerks [105] 15 Burpees 800 Meter Run [row] 10 Clean & Jerks [115] 10 Burpees 1 Mile Run [row 1600m] 5 Clean & Jerks [135] 5 Burpees Time: 23:40 |
Re: Malik's Log
May 19, 2015
Warm-up Group Stretch Metcon Metcon (Time) 3 Rounds 25 Pull-Ups 25 Shoulder 2 Overhead [95] 25 Box Jumps [24] 25 KBS [44] 25 Wall Balls [20] 25 Cal Row 35 Min Time Cap Did not finish. 2 Rounds, 26 reps. |
Re: Malik's Log
May 20, 2015
Warm-up Group Stretch Cash In 800 Meter Run Metcon Metcon (AMRAP - Rounds and Reps) 12 Min AMRAP 10 Hang Cleans [115] 10 Push-Ups 200 Meter Run 1 Rope Climb 4 rounds, 14 reps |
Re: Malik's Log
May 23, 2015
Warm-up Group Stretch Metcon Metcon (Time) 400 Meter Run 20 Deadlifts [95] 20 Box Jumps 800 Meter Run 20 Shoulder 2 Overhead [95] 20 Wall Balls 800 Meter Run 20 Hang Cleans [95] 20 Pull-Ups 400 Meter Run Time: 23:05 |
Re: Malik's Log
May 22, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 1 Power Clean 1 Front Squat 1 Squat Clean 1 Front Squat [95/105/115] Metcon Metcon (Time) 25 KBS [44] 10 Burpees 10 Cleans [95] 10 Burpees 8 Cleans [105] 10 Burpees 6 Cleans [125] 10 Burpees 4 Cleans [145] 10 Burpees 2 Cleans [165] 25 KBS [44] Time: 12:32 |
Re: Malik's Log
May 25, 2015
Murph Time: 60:55. Four minutes slower than last year. |
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