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Old 01-04-2016, 01:41 PM   #501
S. Malik Nelson
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Location: Rutherford  NJ
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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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Old 01-04-2016, 01:45 PM   #502
S. Malik Nelson
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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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Old 01-04-2016, 01:53 PM   #503
S. Malik Nelson
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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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Old 01-04-2016, 01:56 PM   #504
S. Malik Nelson
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Location: Rutherford  NJ
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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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Old 01-07-2016, 01:32 PM   #505
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
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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Old 01-07-2016, 01:33 PM   #506
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
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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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Old 01-11-2016, 07:56 AM   #507
S. Malik Nelson
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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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Old 01-11-2016, 08:11 AM   #508
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
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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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Old 01-13-2016, 07:34 AM   #509
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
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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Old 01-14-2016, 07:23 AM   #510
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
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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