Re: Malik's Log
 

01/02/2017

1 x 3 Back Squat
Score Type:: Total Weight
Description:
12m to est 3RM
[200]

MetCon Rx
Score Type:: Total Time
Description:
20 Bar Facing Burpees
then
3 Rounds
15 Clean & Jerks [95]
10 Box Jumps [24]
then
20 Bar Facing Burpees

Time: 14:21.

Re: Malik's Log
 

01/04/2017

1 x 2 Push Press
Score Type:: Total Weight
Description:
10 Min to Est 2 Rep Max Push Press
[140]

MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
20 Deadlifts [135]
then
10 Rounds
7 KBS [53]
5 T2B
3 Burpee Box Jumps [24]
1 Rope Climb
then
20 Back Squats [135]

Time: 24:51.

Re: Malik's Log
 

Back after being sick for a while.

01/16/2017 - MetCon Rx

Score Type:: Rounds and Reps
25m AMRAP - Partner WOD

10 Wall Balls [20]
7 Cal Row
5 Box Jumps [24]
3 Bar Facing Burpees
1 Squat Clean [135]

1 Partner works at a time, must complete one full round before switching.

13 + 18.

Re: Malik's Log
 

01/19/2017

1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[200]

MetCon Rx
Score Type:: Total Time
4 Rounds
12 Deadlifts [165]
10 HSPU [subbed pushups]
25 Air Squats
Then
20 Cleans [115]

Time: 13:26.

Re: Malik's Log
 

01/21/2017 - Cash In
Score Type: Total Time
4 X 200 Meter Shuttle Runs
1 Min Rest after each 200
Total time is being recorded
[6:38].

MetCon Rx
Score Type:: Total Time
2 Rounds
21 Push-Ups
21 Hang Cleans [95]
21 Goblet Squats [53]
21 Push Press [95]
[16:38].

Re: Malik's Log
 

01/23/2017 -
Cash In
8 Min EMOM
3 Hang Clean & Jerks
[95]

MetCon Rx
15 Min Running Clock (2 Part Workout)
9 Min Amrap
5 Push Press [95]
10 Deadlifts [95]
15 Box Jumps [24]
Score is Rounds and Reps
[5+4]

Minute 9 to Minute 15
Find 1 Rep Max Clean
Score is heaviest lift
[175]

Re: Malik's Log
 

02/01/2017
Cash in
1 x 4 Bench Press
Score Type:: Total Weight
12 Min to Est 4 Rep Max Bench Press
[180]

MetCon Rx
Score Type:: Rounds and Reps
12 Min Amrap
3 Squat Cleans [115]
1 Rope Climb
10 Push-Ups
1 Rope Climb

5 + 11.

Re: Malik's Log
 

01/26/2017 - Cash In
Score Type:: Not Scored
10 Min EMOM
15 Med Balls Cleans [14] (Even Min)
3 Deadlifts [185] (Odd Min)

MetCon Rx
Score Type:: Total Time
20 Min Time Cap
25 Deadlifts [185]
15 HSPU [pushups]
20 Air Squats
15 Box Jump Overs [24]
250 Meter Row
15 Pull-Ups
250 Meter Row
15 Box Jump Overs
20 Air Squats
15 HSPU [pushups]
25 Deadlifts [185]

Time: 14:13.

Re: Malik's Log
 

02/06/2017 - Cash In
Score Type:: Total Weight
12 Min to est 1 Rep
1 & 1/4 Back Squat
Full Squat into 1/4 Rise with Pause
Back to Full Squat & fully stand
[195]

MetCon Rx
Score Type:: Total Time
5 Rounds
10 Shoulder to Overhead [95]
10 Burpees

Time: 10:58.

Re: Malik's Log
 

02/07/2017 - Cash In
Score Type:: Not Scored
8 Min AMRAP
KB Farmers carry
20 Med Ball Cleans
KB Walking Lunge
Farmers Carry is full distance of a shuttle run
Walking Lunge is half of a shuttle run

MetCon Rx
Score Type:: Total Time
20 Min Time Cap
21-15-9
Deadlifts [185]
Pull-Ups
then
50 Wall Balls [20]

Time: 15:29.

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.

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.

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.

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.

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)

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.

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.

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.

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)

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.

Re: Malik's Log
 

03/23/2017 - Cash In

Score Type:: Not Scored
12 Min Emom
Min 1,4,7,10 5 Shuttle Runs
Min 2,5,8,11 2 Rope Climbs
Min 3,6,9,12 30 Second Plank Hold

MetCon Rx

Score Type:: Rounds and Reps
15 Min Amrap
3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
then
3 Shuttle Runs

3 + 4.

Re: Malik's Log
 

1 x 2 Strict Press
Score Type:: Total Weight
10 Min to Est 2 Rep Max Strtct Press
[115]

MetCon Rx

Score Type:: Total Time
17 Min Time Cap
10 Jerks [95]
1 Rope Climb
12 Pull-Ups
8 Jerks [105]
2 Rope Clmbs
12 Pull-Ups
6 Jerks [115]
3 Rope Climbs
12 Pull-Ups
4 Jerks [125]
4 Rope Climbs
12 Pull-Ups
2 Jerks [135]
5 Rope Climbs
12 Pull-Ups

Exceeded cap. Didn't get to 5 rope climbs/12 pull-ups at the end. Add 17 to cap.

17:17.

Re: Malik's Log
 

03/19/2017 - Cash In
Score Type:: Not Scored
16 Min EMOM
1 Hang Clean (Clean Complex)
1 Below Knee Squat Clean (With a Pause)
1 Full Clean (Odd Min)

1 Clean
2 Front Squats (Even Min)

MetCon Rx

Score Type:: Total Time
11 Min Time Cap
10 Pull-Ups
3 Clean & Jerks [95]
10 Pull-Ups
6 Clean & Jerks
10 Pull-Ups
9 Clean & Jerks
10 Pull-Ups
12 Clean & Jerks
10 Pull-Ups

Time: 11:08.

Re: Malik's Log
 

04/05/2017

Cash in
1 x 3 Back Squat
Score Type:: Total Weight
12m to est 3RM
[180]

MetCon Rx
Score Type:: Total Time
25m Time Cap
3 Rounds
800m Row
20 Pull Ups
15 Burpee Box Jumps [24]

Time: 25:13. Didn't finish last 13 burpee box jumps.

Re: Malik's Log
 

03/27/2017

Cash in
1 x 2 Strict Press
Score Type:: Total Weight
10 Min to Est 2 Rep Max strict Press
[115]

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
10 Jerks [95]
1 Rope Climb
12 Pull-Ups
8 Jerks [105]
2 Rope climbs
12 Pull-Ups
6 Jerks [115]
3 Rope Climbs
12 Pull-Ups
4 Jerks [125]
4 Rope Climbs
12 Pull-Ups
2 Jerks [135]
5 Rope Climbs
12 Pull-Ups

Time: 17:17 [did not complete last 5 rope climbs/12 pullups]

Re: Malik's Log
 

03/30/2017

Row 1000m
rest 2 min
Row 1000m
rest 2 min
Row 500m
rest 2 min
Row 500m

Re: Malik's Log
 

04/11/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
1 Hang Clean
1 Hang Clean & Jerk
1 Clean & Jerk
[125]

MetCon Rx

Score Type:: Total Time
10 Clean & Jerks [105]
400 Meter Row
10 K2E
8 Clean & Jerks [115]
400 Meter Row
10 K2E
6 Clean & Jerks [125]
400 Meter Row
10 K2E

Time: 13:50.

Re: Malik's Log
 

04/13/2017

Cash in
1 x 4 Bench Press
Score Type:: Total Weight
12 Min to Est 4 Rep Max Bench Press
[175]

MetCon Rx
Score Type:: Rounds and Reps
10 Min AMRAP
7 Pull-Ups
5 Burpees
3 Deadlifts [225]
1 Rope Climb

5+2.

Re: Malik's Log
 

04/22/2017 - Cash In

Score Type:: Not Scored
Partner WOD
10m AMRAP
7 Cal Row
5 Burpees over the rower

Each partner completes one full round, then switch

MetCon Rx

Score Type:: Total Time
20m Time Cap

5 Rounds
25 Double Unders [50 singles]
10 Toes 2 Bar [K2E]
10 Hang Squat Cleans [Hang Cleans] [95

Time: 9:53.

Re: Malik's Log
 

04/25/2017 - Cash In

Score Type:: Calories
3 Person Teams
Max Cal Row for 10m
220 cals total.

MetCon Rx

Score Type:: Total Time
25m Time Cap
50 Cal Row
Then
18-15-12-9-6-3
Deadlifts [185]
Burpees over the bar

Time: 21:10.

Re: Malik's Log
 

04/28/2017 - Cash In

Score Type:: Total Time
2 Rounds
25 Russian Twist With Med Ball [14]
25 Sit-Ups
Accumulate 2 min Plank

MetCon Rx

Score Type:: Rounds and Reps
12 Min AMRAP
20 Double Unders [40 singles]
9 Cleans [115]
1 Rope Climb

4 + 40 singles and 5 cleans.

Re: Malik's Log
 

05/01/2017 - Cash In
8m AMRAP
200m Run
15 Sit Ups

MetCon Rx
5 Rounds
10 Pull Ups
10 Shoulder 2 OH [95]
10 Box Jumps
Time: 13:11.

Re: Malik's Log
 

05/04/2017 - MetCon Rx

Score Type:: Total Time
22 Min Time Cap
10 Rounds
5 Calorie Assault Bike
1 Dead Lift [185]
1 Rope Climb
1 Dead Lift [185]

Time: 13:43.

Re: Malik's Log
 

05/05/2017 - Cash In

Score Type:: Not Scored
12 Min EMOM
8 Deadlifts (Odd Min)
:30 Deadlift Hold (Even Min)

MetCon Rx

Score Type:: Rounds and Reps
15 Min AMRAP
30 Singles
15 Cleans [65]
15 Box Jumps [24]
15 Push Press [65]

4 rounds.

Re: Malik's Log
 

05/09/2017 - Cash In

Score Type:: Total Time
5 200 Meter Runs
1 Min Break between sets

Score is total time: 8:52.

MetCon Rx

Score Type:: Total Time
20 Min Time Cap
5 Rounds
9 Cleans [115]
15 Deadlifts [115]
21 Lat Bar Burpees

Time: 21:06 (finished 9 cleans and 15 deadlifts of 4th round, leaving 66 reps remaining).

Re: Malik's Log
 

05/10/2017

Cash In
Score Type:: Not Scored
8m EMOM
12 KBS (even min)
12 KB SDHP (odd min)
[44]

MetCon Rx
Score Type:: Total Time
2 Rounds
400m Row
10 Push Press [95]
Then
2 Rounds
800m Row
10 Push Jerks [115]

Time: 16:35.

Re: Malik's Log
 

5/16/2017

Score Type:: Not Scored
8 min emom
3 deadlifts
1 hang clean
1 hang sq clean
[95/115]

Score Type:: Total Time
3 rounds
5 deadlifts [115]
5 cleans [115]
10 goblet Squats [44]
15 push ups
15 sit ups
30 double unders [60 singles]

Time: 10:05.

Re: Malik's Log
 

05/17/2017 - MetCon Rx

Score Type:: Total Time
4 Rounds
600m Row
20 Box Jumps [24]
15 K2E
12 Burpees to 6in target

Time: 27:19.

Re: Malik's Log
 

05/19/17

Cash-in
1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[200]

MetCon Rx

Score Type:: Total Time
20 Min Time
9-15-21-28
Wall Balls [20]
Deadlifts [155]
then
25 Pull Ups

Time: 16:31.

Re: Malik's Log
 

05/25/2017 - Cash in
1 x 1 Snatch Grip Push Press
Score Type:: Total Weight
12 Min To Est 1 Rep Max Snatch Grip Push Press [125]

MetCon Rx

Score Type:: Total Time
18m Time Cap
2 Rounds
25 Box Jump Overs [24]
25 Wall Balls [16]
25 Push Press [75]
25 Hang Cleans [75]
50 Double Unders [100 singles]

Time: 18:50.