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01-04-2016, 01:41 PM
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#501 |
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Member
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Re: Malik's Log
December 28, 2015
Warm-up Group Stretch Cash In 5 Min Max Cleans [95] [55] Metcon Metcon (Time) 30-20-10-5 Calorie Row Wall Balls [20] KBS [53] Deadlifts [135] Time: 20:42. |
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01-04-2016, 01:45 PM
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#502 |
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Member
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Re: Malik's Log
January 4, 2016
Warm-up Group Stretch Cash In Bench Press (4-4-4-4-4) 202 twice Metcon Metcon (Time) 30 KBS [53] then 4 Rounds 8 HSPU [box] 12 Hang Cleans [95] then 30 KBS [53] Time: 10:19. |
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01-04-2016, 01:53 PM
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#503 |
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Member
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Re: Malik's Log
December 27, 2015
Warm-up Group Stretch Cash In 8m EMOM 10 Push Ups 15 Sit Ups Metcon Metcon (Time) 3 rounds 21 Toes to Bar 14 Push press [95] 7 Burpee Box Jumps [24] Time: 11:30. |
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01-04-2016, 01:56 PM
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#504 |
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Member
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Re: Malik's Log
January 3, 2016
Warm-up Group Stretch Cash In 1 Mile Run Metcon Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats 3 Deadlifts [225] 8 + 0 rounds/reps. |
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01-07-2016, 01:32 PM
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#505 |
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Member
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Re: Malik's Log
January 4, 2016
Warm-up Group Stretch Cash In Bench Press (4-4-4-4-4) 202 for two reps. Metcon Metcon (Time) 30 KBS [53] then 4 Rounds 8 HSPU [box] 12 Hang Cleans [95] then 30 KBS [53] Time: 10:19 |
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01-07-2016, 01:33 PM
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#506 |
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Member
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Re: Malik's Log
January 6, 2016
Warm-up Group Stretch Metcon Metcon (AMRAP - Reps) Partner WOD (2 Person Team) 15 Min AMRAP Cal Row 5-5-10-10-15-15-20-20-25-25 (Partners Alternate Calories) Score is total Calories 3 Minute Rest 12 Min AMRAP 5 Burpees 7 Box Jump Overs 24/20 9 Shoulder 2 Overhead 115/75 Partners Alternate Rounds Score is total Reps Team reps: 379. |
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01-11-2016, 07:56 AM
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#507 |
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Member
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Re: Malik's Log
January 10, 2016
Warm-up Group Stretch Cash In 15 Min Squat Clean Work Work on Speed under the Bar Work on going Heavy Or Work on Technique built up to 175 Metcon Metcon (Time) 5 Rounds 20 KBS [44] 20 Push-Ups then 20 Squat Cleans [115] Time: 16:17. |
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01-11-2016, 08:11 AM
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#508 |
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Member
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Re: Malik's Log
January 11, 2016
Warm-up Group Stretch Cash In 8 Min EMOM 5 Deadlifts Built up to 235 Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 10-1 Deadlifts [155] Ring Dips then 10-1 T2B Box Jumps [24] 152 reps |
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01-13-2016, 07:34 AM
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#509 |
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Member
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Re: Malik's Log
January 13, 2016
Warm-up Group Stretch Cash In Back Squat (3-3-3-3-3) built up to [210] Metcon Metcon (Time) 15-12-9-6-9-12-15 Pull-Ups Hang Cleans [95] Time: 15:00. |
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01-14-2016, 07:23 AM
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#510 |
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Member
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Re: Malik's Log
January 14, 2016
Warm-up Group Stretch Cash In 6 Min AMRAP (2 Person Team) 150 Meter Row 10 Burpees Partner completes full round then switch Metcon Metcon (Time) 800 Meter Row 100 Double Unders [2x singles] 30 Push-Ups 75 Double Unders 20 Push-Ups 50 Double Unders 10 Push-Ups 25 Double Unders then Accumulate a 2 Min Plank Time: 13:30. |
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