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Old 07-28-2016, 07:16 AM   #581
S. Malik Nelson
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Re: Malik's Log

July 28, 2016

1 x 1 Push Press
Score Type:: Total Weight
Description:
12 Min to Est 1 Rep Max
[145]

MetCon Rx
Score Type:: Total Time
Description:
25 Deadlifts [115]
10 Burpee Box Jump Overs [24]
20 Deadlifts [135]
10 Burpee Box Jump Overs
15 Deadlifts [155]
10 Burpee Box Jump Overs
10 Deadlifts [185]
10 Burpee Box Jumps Overs
5 Deadlifts [225]
50 Air Squats
Time: 13:53.
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Old 08-01-2016, 06:18 AM   #582
S. Malik Nelson
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Re: Malik's Log

July 31, 2016

2000m Row
[8:36]
rest 3 minutes
1 Tabata airdyne circuit
[1.2 miles, 34 calories]
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Old 08-01-2016, 06:34 AM   #583
S. Malik Nelson
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Re: Malik's Log

08/01/2016 - Cash In
Score Type:: Not Scored
Description:
9 Min EMOM
Min 1,4,7 [12] Cal Row
Min 2,5,8 5 Cleans [95/115/135]
Min 3,6,9 [10] Strict Pull-Ups

08/01/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
4 Rounds
1 Min Calorie Row
1 Min Push-Ups
1 Min Squat Cleans [155]
1 Min Deadlifts [155]
1 Min Rest

212 Reps.
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Old 08-03-2016, 06:51 AM   #584
S. Malik Nelson
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Re: Malik's Log

8/3/2016

1 x 4 Back Squat
Score Type:: Total Weight
Description:
12 Min to Esp 4 Rep Max Back Squat
[202]

MetCon Rx
Score Type:: Rounds and Reps
Description:
17 Min Amrap
15 Wall Balls [20]
400 Meter Run
1 Bear Complex [105]
15 Sit-Ups

3 rounds + 15 wall balls + run which did not finish in time.
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Old 08-09-2016, 08:48 AM   #585
S. Malik Nelson
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Re: Malik's Log

08/06/2016

Total Time
Partner WOD
Partner 1 runs 1 mile while partner 2 does
AMRAP
50 Double Unders
30 Sit Ups
10 Ring Dips
Then Switch

Part 2
Partner 1 800m Run
Partner 2 AMRAP
Then Switch

Part 3
Partner 1 400m Run
Partner 2 AMRAP
Then Switch

When partners switch, they'll start the AMRAP from the where the partner left off. There will be 2 scores to the workout, total time and rounds and reps completed.

I rowed 2000/1000/500 meters and did singles.

9+15.
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Old 08-09-2016, 09:06 AM   #586
S. Malik Nelson
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Re: Malik's Log

8/9/16

Group Stretch
Cash In - 1 x 1 Hang Squat Clean
Total Weight
12 Min to Esp 1 Rep Max Hang Squat Clean
[180]

MetCon Rx - 08/08/2016 - MetCon Rx
Rounds and Reps
10 Min Amrap
10 Wall Balls [20]
10 Push-Ups
1 Hang Squat Clean @ 85% of 1 Rep Max [155]

5 + 17.
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Old 08-11-2016, 07:06 AM   #587
S. Malik Nelson
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Re: Malik's Log

08/11/2016 - Cash In
Score Type:: Not Scored
Description:
8m EMOM
Odd Minutes - 45 Second Plank Hold
Even Minutes - 20 Air Squats



08/11/2016 - MetCon Rx
Score Type:: Total Time
Description:
2 Rounds
60 Double Unders [120 singles]
30 Cal Row
15 Deadlifts [185]

Then

2 Rounds
30 Box Jump Overs [24]
15 Toes 2 Bar [K2E]

Then

2 Rounds
15 Deadlifts [185]
15 Toes 2 Bar [K2E]

Time: 21:25.
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Old 08-15-2016, 03:09 PM   #588
S. Malik Nelson
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Re: Malik's Log

08/15/2016 - Cash In
Score Type:: Total Weight
Description:
8m EMOM
2 Halting Squat Cleans
Pull from the ground, pause at your knees for 2 seconds, then complete the squat clean. Drop each rep. Increase weight each round. Weight [95]

08/15/2016 - MetCon Rx
Score Type:: Total Time
Description:
4 Rounds
40 Double Unders [80 singles]
12 Shoulder 2 OH [95]
8 Hang Cleans [95]
6 Front Squats [95]

Time: 14:46.
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Old 08-17-2016, 01:36 PM   #589
S. Malik Nelson
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Re: Malik's Log

08/17/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
30 Min AMRAP (3 Person Team)
100 Push-Ups
100 Ring Rows
50 Cleans [115]
50 Calorie Row
25 Burpees
25 Box Jumps [30]

2 Athletes work but only 1 at a time
3rd Athlete runs 200 Meters
Rotate in order

660 reps.
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Old 08-19-2016, 07:44 AM   #590
S. Malik Nelson
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Re: Malik's Log

08/19/2016
1 x 2 Bench Press
Score Type:: Total Weight
Description:
12 Min to Est 2 Rep Max Bench Press
[197x2, 202x1]

08/19/2016 - MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
3 Rounds
800 Meter Run [row]
20 Box Jumps [24]
15 Deadlifts [135]
10 Pull-Ups
5 Cleans [135]

Time: 24:31.
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