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Re: Malik's Log
August 23, 2015
Warm Up Group Stretch Cash In 400m run 20 squats [95] Hip had intense pain so didn't do second round, and didn't do the WOD. Instead did a 90 seconds on, 30 seconds off routine alternating between the airdyne bike and the rower. |
Re: Malik's Log
August 23, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 5 Deadlifts Go Up in Weight Every Min [135/155/175/185/195/205/225/235] Metcon Metcon (AMRAP - Reps) 11 Min Amrap 3 Wall Balls [20] - 3 6 pull ups - 3 6 Wall Balls - 6 6 pull ups -3 9 Wall Balls -9 6 pull ups -3 12 Wall Balls -12 12 pull-ups -6 15 Wall Balls -15 12 pull-ups -6 18 Wall Balls -18 12 pull-ups -6 21 Wall Balls -21 18 pull-ups - 9 etc. Reps: 123. Completed 21 wall balls, 18 pull ups, and did 3 wall balls into the next round of wall balls. Pullups are counted as 1/2 a rep as the original WOD was muscle ups. |
Re: Malik's Log
August 26, 2015
Warm-up Group Stretch Cash In 15 KBS [44] 5 Burpees 10 KBS 10 Burpees 5 KBS 15 Burpees Time: 3:59 Metcon Metcon (Time) 4 Rounds 400 Meter Run 10 Hang Power Clean & Jerks [115] Time: 19:18. |
Re: Malik's Log
August 28, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 1 Deadlift 2 Hang Cleans 1 Power Clean [95/95/105/115/115/125/135/135] Metcon Metcon (Time) 15-12-9-12-15 Shoulder 2 Overhead [95] Air Squat Ring Dips then 400 Meter Run Time: 18:54. |
Re: Malik's Log
August 30, 2015
Warm-up Group Stretch Metcon 30m Time Cap Rene (Time) 7 Rounds 400 Meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees 5 rounds. Did not finish. |
Re: Malik's Log
August 31, 2015
Warm-up Group Stretch Cash In Shoulder Press (3-2-2-2-1-1) [105] Metcon Metcon (Time) 5-4-3-2-1 Clean & Jerk [115] Bar Facing Burpees then 25 Box Jumps [24] 1-2-3-4-5 Clean & Jerks [115] Bar Facing Burpees then 25 Box Jumps [24] Time: 13:48. |
Re: Malik's Log
September 2, 2015
Warm-up Group Stretch Cash In 8 minutes to work up to deadlift weight for workout Metcon Metcon (Time) 30m Time Cap 4 Rounds 800m Row 20 Wallballs [16] 10 HSPU [box sub] 5 Deadlifts [215] Time: 27:56. |
Re: Malik's Log
September 3, 2015
Warm-up Group Stretch Cash In 15 Min to ESP 1 RM Snatch Snatch (1-1-1-1-1) [105] Metcon Metcon (AMRAP - Rounds and Reps) 12 Min AMRAP 2 Rounds of Cindy 1 Snatch at 85% [85] Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squats 4 + 15. |
Re: Malik's Log
September 13, 2015
50 burpees for time Time: 4:40. 3 Tabata rounds on airdyne bike. 46/43/43 calories. |
Re: Malik's Log
September 8, 2015
Warm-up Group Stretch Cash In Every 90 seconds for 4 rounds Max Unbroken Toes 2 Bar Metcon Metcon (AMRAP - Reps) 12m AMRAP 3 Power Cleans [125] 3 Pull Ups 200m Run 6 6 200m Run 9 9 200m Run 12 12 200m Run 15 15 Score: 69 reps |
Re: Malik's Log
September 9, 2015
Warm-up Group Stretch Cash In Push Press (3-3-3-2-1-1) [135] Metcon Metcon (Time) 21-15-9 Push Press Box Jumps [24] Push-Ups 400 Meter Run after every round Push Press Weight Increases 21 - [95] 15 - [105] 9 - [115] Time: 19:32. |
Re: Malik's Log
September 11, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 3 Hang Cleans 1 Hang Squat Clean Metcon Metcon (Time) 11 Rounds 9 Wall Balls [16] 11 Box Jumps [24] 01 Power Clean [145] Time: 17:05. |
Re: Malik's Log
September 14, 2015
Warm-up Group Stretch Cash In 800 Meter Run 3:45. Metcon Metcon (AMRAP - Reps) 4 Rounds 1 Min Cal Row 1 Min Push-Ups 1 Min Double Unders 1 Min Cleans [135] 1 Min Rest Reps: 255. Still working on stringing more than two double unders together. |
Re: Malik's Log
September 16, 2015
Warm-up Group Stretch Cash In Back Squat (3-3-2-2-2) [215] Metcon Metcon (Time) 25 Deadlifts [185] 400 Meter Run 30 Pull-Ups 30 Box Jumps [24] 30 Push-Ups 400 Meter Run 25 Deadlifts [185] Pull-Ups, Box Jumps & Push-Ups can be done in any order or rep scheme Time: 13:40. |
Re: Malik's Log
September 18, 2015
Warm-up Group Stretch Cash In 2 Rounds 400 Meter Run 15 Goblet Squats Time: 5:43. Metcon Metcon (Time) 4 Round 10 Shoulder 2 Overhead [105] 15 KBS [44] 20 Sit-Ups then 800 Meter Run Time: 15:47. |
Re: Malik's Log
September 20, 2015
100 pushups for time at home. Need to do more of these! First 25 was easy and then it went downhill fast! Time: 7:01. |
Re: Malik's Log
September 23, 2015
Warm-up Group Stretch Cash In 50 KBS for Time [44] Time: 2:12. Metcon Metcon (Time) 400 Meter Run 20 Deadlifts [225] 15 HSPU [box sub] 10 Pull-Ups 800 Meter Run 10 Pull-Ups 15 HSPU [box sub] 20 Deadlifts 400 Meter Run Time: 16.52. |
Re: Malik's Log
September 24, 2015
Warm-up Group Stretch Cash In 10-12 Min Warm Up on Lifts Metcon Metcon (AMRAP - Reps) 2 Min AMRAP 1 Min Rest 4 Min AMRAP 2 Min Rest 6 Min AMRAP 8 Cleans [135] 1 Rope Climb 8 Back Squats [135] 1 Rope Climb 10 Ring Dips 1 Rope Climb 10 Box Jumps [24] 1 Rope Climb 8 Snatches [135] 1 Rope Climb 8 Shoulder 2 Overhead [135] Start at the beginning at every AMRAP Did not get to the snatches (can't snatch 135 anyway). Score is number of rounds done in the last 6 minute round. Score: 40. |
Re: Malik's Log
September 28, 2015
Warm-up Group Stretch Cash In 8m EMOM Odd Minutes 1 Power Clean 1 Hang Sq Clean 1 Jerk built up to [135] Even Minutes 8 Bar Facing Burpees Metcon Metcon (AMRAP - Rounds and Reps) 9m AMRAP 7 Box Jumps [24] 7 Toes 2 Bar 7 Deadlifts [115] Then 7m To Establish 1RM Squat Clean 7 rounds, 3 reps. [175] on squat clean. |
Re: Malik's Log
September 29, 2015
Warm-up Group Stretch Cash In 1 Mile Run Time: 8:54. Slow but glad I ran the whole distance without stopping. Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 3 Back Squats [115] 3 Push-Ups 3 KBS [44] 2 Muscle Ups (Scaled 6 Pull-ups) 6 6 6 2 Muscle Ups 9 9 9 2 Muscle Ups 12 12 12 Scaled with pull ups. 139 reps. |
Re: Malik's Log
September 26, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 50 Double Unders (Even Min) [more practicing than anything else] 20 Sit-Ups (Odd Min) Metcon Metcon (Time) 25 Box Jumps [24] 15 Burpees 25 Air Squats 15 Burpees 25 Pull-Ups 15 Burpees 25 Wall Balls [20] 15 Burpees 25 Box Jumps [24] Time: 14:51. |
Re: Malik's Log
October 1, 2015
Warm-up Group Stretch Cash In 10m EMOM Odd Min - 5 Power Cleans [135] final set - touch and go Even Min - 20 Air Squats Metcon Metcon (AMRAP - Reps) 15 Min Time Cap 30-20-10 Cal Row Wall Balls [20] Deadlifts [135] Remaining Time Snatches [135] Score is how many Snatches Score [0]. Finished with 15 seconds left. Can't snatch more than 95 anyway. |
Re: Malik's Log
October 2, 2015
Warm-up Group Stretch Cash In Tabata Sit-Ups Planks Metcon Metcon (Time) 10-1 Box Jumps [24] Burpees then 50 Hangs Cleans [115] Time: 15:38. |
Re: Malik's Log
October 5, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 3 Hang Power Clean & Jerks [125] Metcon Metcon (Time) 15-12-9-6-3 Shoulder 2 Overhead [105] Goblet Squats [44] Push-Ups 400 Meter Shuttle Run Between Every Round Time: 19:54. |
Re: Malik's Log
October 6, 2015
Warm-up Group Stretch Cash In 6 Min Team Burpees I did 61. Team average was 76. Metcon Metcon (Time) 30 Minute Time Cap 50 Wall Balls [16] then 2 Rounds 25 Deadlifts [185] 15 T2B 5 Atlas Stone Ground 2 Shoulder 15 Burpees 25 Box Jumps [24] then 50 Wall Balls [16] Time: 25:35. |
Re: Malik's Log
October 12, 2015
Warm-up Group Stretch Cash In Snatch Grip Push Press (4-4-4-4-4) [105] Metcon Metcon (Time) 25 Min Time Cap 50 Push Presses [95] 50 Box Jumps [24] 50 Ring Dips 50 Bar Facing Burpees 10 Rope Climbs Reps can be complete in any order Time: 24:26. |
Re: Malik's Log
October 16, 2015
Warm-up Group Stretch Cash In Shoulder Press (3-3-2-1-1) [105] Metcon Metcon (Time) 800 Meter Run 15 Push Jerks [105] 25 Deadlifts [105] 30 Sit-Ups 800 Meter Row 30 Sit-Ups 25 Deadlifts 15 Push Jerks 800 Meter Run Time: 22:42. |
Re: Malik's Log
October 19, 2015
Warm-up Group Stretch Cash In Bench Press (3-3-3-3-3) [185] Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 3 Pull-Ups 3 Push-Ups 3 KB SDHP [53] 1 Bear Complex [105] 6 6 6 1 9 9 9 1 12 12 12 Reps: 139. |
Re: Malik's Log
October 21, 2015
Warm-up Group Stretch Cash In 8 Min EMOM Min 1 1 Burpee 8 Air Squats Min 2 2 Burpees 7 Air Squats Min 3 3 Burpees 6 Air Squats Min 4 4 Burpees 5 Air Squats Min 5 5 Burpees 4 Air Squats Min 6 6 Burpees 3 Air Squats Min 7 7 Burpees 2 Air Squats Min 8 8 Burpees 1 Air Squats Metcon Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 2 Clusters [115] 200 Meter Run 10 Ring Dips 5 rounds, 2 reps |
Re: Malik's Log
October 23, 2015
Warm-up Group Stretch Cash In 10 Min 1 P Clean 1 H Clean 1 H Squat Clean 1 Squat Clean (Even Min) [95] 10 Box Jumps [24] (Odd Min) Metcon Metcon (Time) 25 Min Time Cap 100 Hang Cleans [95] Every time you break or rest more then 3 seconds 12 Walls Balls [20] Time: 19:18. |
Re: Malik's Log
October 25, 2015
Warm-up Group Stretch Cash In 15m EMOM Min 1 - 4 TNG Power Cleans [135] Min 2 - 10 HSPU [box] Min 3 - 20 Pistol Squats [30 Air Squats] Then repeat. Metcon Metcon (AMRAP - Reps) 10m AMRAP 5 Deadlifts [155] 5 Ring Dips 1 Rope Climb 10 10 1 15 15 1 20 20 1 25 25 Score: 99 |
Re: Malik's Log
October 26, 2015
Warm-up Group Stretch Cash In 15 Min to ESP 1 Rep Max Strict Press Off Racks Shoulder Press (1-1-1-1-1-1) [110] Metcon Metcon (Time) 27-21-15-9 Shoulder 2 Overhead [95] Box Jumps [24] Time: 11:25. |
Re: Malik's Log
October 28, 2015
Warm-up Group Stretch Cash In Back Squat (5-5-5-5-5) [200] Metcon Metcon (Time) 15 Cal Row 15 Back Squats [135] then 3 Rounds 12 Deadlifts [225] 12 T2B [K2E] then 15 Back Squats [135] 15 Cal Row Time: 13:06. |
Re: Malik's Log
November 2, 2015
Warm-up Group Stretch Cash In Push Press (2-2-2-1-1) [137] Metcon Metcon (Time) 20 Min Time Cap 800 Meter Run 10 Cleans [135] 800 Meter Run 10 Shoulder 2 Overhead [115] 800 Meter Run 10 Snatches [95] Every Rep Remaining equals 1 second incomplete 800 meter runs equal 25 Seconds Time: 18:14. |
Re: Malik's Log
November 3, 2015
Warm-up Group Stretch Cash In 10 Min EMOM 5 Touch & Go Cleans (Even Min) 5 Strict T2B (Odd Min) [K2E] Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 3 Wall Balls [20] 3 Deadlifts [115] 3 Box Jump Overs [24] 6 Pull-Ups 6 6 6 6 Pull-Ups 9 9 9 6 Pull-Ups 12 12 12 Reps: 172. |
Re: Malik's Log
October 31, 2015
Warm-up Group Stretch Cash In Work up to 3 relatively challenging sets of 10 OHS. Overhead Squat (10-10-10) [55] Metcon Metcon (Time) 17m Time Cap 40 Burpees 30 Cleans [95] 30 Burpees 20 Cleans [135] 20 Burpees 10 Cleans [155] Add 1 second to score for every round undone. Score: 17:19. |
Re: Malik's Log
November 8, 2015
Warm-up Group Stretch Cash In 12 Min to Est 2 Rep Max Hang Power Clean Hang Power Clean (2-2-2-2-2) [175] Metcon Metcon (Time) 20 Box Jumps [24] 400 Meter Run 15 Hang Cleans [135] 25 Deadlifts [135] 400 Meter Run 25 Deadlifts 15 Hang Cleans 400 Meter Run 20 Box Jumps Time: 16:52. |
Re: Malik's Log
November 10, 2015
Warm-up Group Stretch Cash In Snatch Grip Push Press (2-2-1-1-1) [145] Metcon Metcon (Time) 9-12-15-18 Pull-Ups Front Squats [115] Push Ups Time: 15:22. |
Re: Malik's Log
November 16, 2015
Warm-up Group Stretch Cash In 8 Min EMOM 1 P Clean 1 Hang Clean 1 P Clean 1 Hang Clean Below Knee (Slight Pause) 95/95/115/115/125/125/135/135 Metcon Metcon (Time) 20 Min Time Cap 4 Rounds 400 Meter Run 4 Cleans [155] 10 Wall Balls [20] 4 Cleans [155] Time: 19:28. |
Re: Malik's Log
November 11, 2015
Warm-up Group Stretch Cash In 3000 Meter Partner Row Metcon Metcon (Time) 5 Rounds 7 Hang Cleans & Jerks [115] 10 Box Jumps [24] 15 Air Squats Time: 11:55. |
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