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Old 09-03-2013, 06:28 AM   #101
S. Malik Nelson
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Re: Malik's Log

August 31, 2013

Group stretch

Cash In
8m EMOTM
1 deadlift
1 squat clean
1 split jerk

WOD
12 clean and jerks [115]
12 hspu [modified on box]
12 dips
10
10
10
8
8
8
6
6
6
4
4
4
2
2
2
Then
100 double unders

Time: 15:12.
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Old 09-03-2013, 06:29 AM   #102
S. Malik Nelson
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Re: Malik's Log

September 2, 2013

Group stretch

Partner Workout
WOD
4m amrap
Double unders

7m amrap
Deadlifts [185]
20 Box jumps

3 min amrap

7m amrap
15 kb swings [53]
Back squats

3 min rest

7m amrap
20 wall balls
Push jerks [95]

3 min rest

7m amrap
15 sit ups
Power snatch [85]

Didn't keep track.

Last edited by S. Malik Nelson; 09-03-2013 at 06:32 AM..
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Old 09-03-2013, 06:32 AM   #103
S. Malik Nelson
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Re: Malik's Log

September 3, 2013

Group Stretch

WOD
Hotshots 19
6 rounds
30 squats
19 power cleans [115]
7 strict pull ups
400m run

Time: 44:35.
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Old 09-06-2013, 06:47 AM   #104
S. Malik Nelson
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Re: Malik's Log

September 6, 2013

Group Stretch

Cash in
Deadlift
5-5-5-3-1-1 [185/205/225/245/265/275]

WOD
50 box Jumps
Run 400m
50 pull ups
Run 400m
50 Sit Ups
Run 400m
Then
100 double unders [did 300 singles]

Time: 18:43.
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Old 09-07-2013, 01:56 PM   #105
S. Malik Nelson
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Re: Malik's Log

September 7, 2013

Group Stretch

Cash in
5m EMOTM
5 hang snatches [75]

WOD
5 rounds
7 deadlifts [185]
7 hspu [modified on box]
7 thrusters [75]
7 toes to bar

Time: 12:18
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Old 09-08-2013, 04:24 PM   #106
S. Malik Nelson
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Re: Malik's Log

September 8, 2013

Group stretch

WOD
400 meter run
30 WB [20]
30 push ups
50 dbl unders [150 singles]
30 kbs [70]
30 box jumps [30]
50 dbl unders [150 singles]
30 burpees
30 air squats
50 dbl unders [150 singles]
800 meter run

Time: 25:18.
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Old 09-10-2013, 06:33 AM   #107
S. Malik Nelson
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Re: Malik's Log

September 10, 2013

Group Stretch

Cash in

21-15-9
Sit ups
Kbs [53]
Time: 3:14.

WOD
10 min amrap
7 T2B
10 DL [115]
14 box jumps [24]
Rounds: 5 plus 13 box jumps.
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Old 09-11-2013, 06:26 AM   #108
S. Malik Nelson
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Re: Malik's Log

September 11, 2013

Group Stretch

Cash In
OHS
5-5-5-5 [45]
Still struggle with form so stuck with bar.

WOD
9/11 Tribute WOD

2001m Run
11 Box Jumps [30]
11 Thrusters [95]
11 Burpee Chest to Bar Pull Up
11 Power Cleans [150]
11 HSPU [22 modified on the box]
11 KBS [70]
11 Toes 2 Bar
11 Deadlifts [150]
11 Push Jerks [95]
2001m Row

Time on the run was 10:17 (usually have to take a break during 800s so pleased went 1.25 miles without stopping).

Time on the row was 8:40.

Overall time was 34:38.
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Old 09-14-2013, 10:05 PM   #109
S. Malik Nelson
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Re: Malik's Log

September 14, 2013

Cash In

50 Walking Lunges
50 Push Ups

WOD
4 Rounds
400 Meter Run
12 C2B Pull Ups
18 KBS [70]
24 Sit Ups

Time: 23:53. Harder combo than I expected. Slower than expected.
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Old 09-16-2013, 06:19 AM   #110
S. Malik Nelson
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Re: Malik's Log

September 15, 2013

Cash in
Back squat
12-10-8-6-4 [95/115/145/165/175]

WOD
12m AMRAP
2 ring rows/2 dips
4 deadlifts [185]
6 toes to bar

Score: 8 rounds, 4 deadlifts, 2 ring rows [went out of order as was sharing with a partner]
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