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Old 06-05-2014, 06:34 AM   #251
S. Malik Nelson
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Re: Malik's Log

June 4, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
6 Front Squats [95] Odd Min
6 Front Rack Lunges [95] Even Min

Metcon
Metcon (Time)
800m Row
Then
21-15-9-6-3
HSPU [box scale]
Burpees

25 Double Unders after each round [50 singles scale]

Time: 16:05.
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Old 06-06-2014, 06:24 AM   #252
S. Malik Nelson
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Re: Malik's Log

June 5, 2014

Warm-up
Group Stretch

Cash In
Partner WOD
10 Min AMRAP
200 Meter Row
20 Burpees

Only one person can work at a time.
Both Partners must complete each movement. You are resting while your partner is working.

Metcon
Metcon (AMRAP Reps)
12 Min Amrap
2 Rounds
10 Shoulder 2 Overhead [115]
10 Box Jump Overs [24]
15 Wall Balls [20]
15 Cleans [115]
20 Deadlifts [115]
20 KBS [53]

After 2 rounds
Unlimited Muscle Ups (RX+) or C2B Pullups

Reps: [133].
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Old 06-10-2014, 06:39 AM   #253
S. Malik Nelson
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Re: Malik's Log

June 8, 2014

Warm-up
Group Stretch

Cash In
Bench Press (3-3-3-3-3)
Built up to [200]

Metcon
Metcon (AMRAP Reps)
3 Rounds
2 Min Amrap
Hang Cleans [95]
1 Min Rest
2 Min Amrap
Box Jumps [24]
1 Min Rest
2 Min Amrap
T2B

Score: 261.
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Old 06-10-2014, 06:40 AM   #254
S. Malik Nelson
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Re: Malik's Log

June 9, 2014

Warm-up
Group Stretch

Cash In
14 Min EMOTM
5 P.Cleans Even Min
7 Bar Facing Burpees Odd Min

Metcon
Metcon (AMRAP Reps)
12 Min AMRAP
3 Back Squats [115]
3 Deadlifts [115]
3 T2B
1 Rope Climb
6
6
6
1 Rope Climb
9
9
9
1 Rope Climb
12
12
12
etc.

Score: 136 reps.
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Old 06-11-2014, 06:32 AM   #255
S. Malik Nelson
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Re: Malik's Log

June 10, 2014

Warm-up
Group Stretch

Cash In
Push Press (3-3-3-3-3)
[125]

Metcon
Metcon (Time)
3 Rounds
25 Sit-Ups
20 Pull-Ups
15 Wall Balls [20]
10 Ring Dips
5 Atlas Stones [115]

Time: 18:40.
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Old 06-13-2014, 09:00 AM   #256
S. Malik Nelson
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Re: Malik's Log

June 13, 2014

Warm-up
Group Stretch

Cash In
10 Min
Death By 10 Meter Sprint
[run 10M, first minute, run 20M second, etc.]

Metcon
Metcon (Time)

800 Meter Row
10 Deadlifts [225]
15 Box Jumps [24]
10 Bar Facing Burpees
250 Meter Row
10 Deadlifts [225]
15 Box Jumps [24]
10 Bar Facing Burpees
250 Meter Row
10 Deadlifts [225]
15 Box Jumps [24]
10 Bar Facing Burpees
800 Meter Row

Time: 19:55. This ended up being tougher than I thought. I thought I'd be in the 16:00 to 18:00 camp. Note to self: don't gas out on the initial row.
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Old 06-17-2014, 06:56 AM   #257
S. Malik Nelson
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Re: Malik's Log

June 16, 2014

Warm-up
Group Stretch

Cash In
Back Squat (10-8-6-4-2)
built up to [205] PR by [5]

Metcon
Metcon (Time)
21-15-9-6-3
Air Squats
Push-Ups
Pull-Ups
After Every Round 3 Bear Complex [125]

Time: 22:23. The bear complex really tore me up!
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Old 06-18-2014, 07:34 AM   #258
S. Malik Nelson
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Re: Malik's Log

June 17, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
30 Double Unders Odd Min [lots of attempts]
10 Wall Balls [14] Even Min

Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25m AMRAP
One partner runs 400m
Other partner AMRAP
12 Deadlifts [125]
9 Hang Cleans [125]
6 Shoulder to OH [125]

We got 8 rounds + 14.
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Old 06-19-2014, 06:20 AM   #259
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

June 19, 2014

Warm-up
Group Stretch

Cash In
10-8-6-4-2
Push Ups
Pistol Squats or Goblet Squats
[44] goblet squats

Metcon
Metcon (AMRAP - Reps)
"Ghost"
6 rounds of:
1 minute of rowing - Calories
1 minute of burpees
1 minute of double-unders [did singles, 2 for 1 rep]
1 minute rest

Score: 525 reps. Basically did about 18-20 calories, 8-10 burpees and 120 single unders per round.
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Old 06-20-2014, 07:05 AM   #260
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

June 20, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Thrusters [85]

Metcon
Metcon (Time)
10 Clean & Jerks [115]
2 HSPU [scaled]
15 Box Jumps [24]
8 Clean & Jerks [125]
4 HSPU [scaled]
15 Box Jumps
6 Clean & Jerks [135]
6 HSPU [scaled]
15 Box Jumps
4 Clean & Jerks [145]
8 HSPU [scaled]
15 Box Jumps
2 Clean & Jerks [155]
10 HSPU [scaled]
15 Box Jumps

Time: 16:56.
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