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Old 07-06-2016, 08:05 AM   #571
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

07/01/2016 - MetCon Rx
12 Min AMRAP
10 Box Jumps [24]
8 T2B [K2E]
1 Snatch [Power Clean @ 115]

Every Round Increase Snatch Reps by 1
Score is total Reps of Snatches

28 Reps.
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Old 07-06-2016, 08:07 AM   #572
S. Malik Nelson
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Re: Malik's Log

07/06/2016 - MetCon Rx
800 Meter Run
then
4 Rounds
12 Wall Balls [20]
35 Double Unders [double singles]
12 Hang Cleans [115]
then
800 Meter Run

Time: 23:25.

07/06/2016 - Cash In
30 Seconds work,30 Seconds Rest
60 Sec On, 60 Rest, 90 Sec On
Planks
Mountain Climbers
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Old 07-06-2016, 08:21 AM   #573
S. Malik Nelson
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Re: Malik's Log

07/02/2016 - MetCon Rx
25 Min Partner WOD (2 Person Team)
7 Thruster [75]
7 Pull-Ups
7 Burpees

1 Athlete works a full round before switching

18 rounds Plus 7 reps.
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Old 07-07-2016, 06:58 AM   #574
S. Malik Nelson
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Re: Malik's Log

07/07/2016 - MetCon Rx

Score Type:: Total Weight

Description:
5 Rounds
5 Min Interval
3 Rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
Max Rep of Snatches with the Remaining time.
1 Minute Rest

Score is total weight lifted.
Mulitiply the weight by how many times you lifted it.
"Weight can only be changed in different Intervals"

Score: 2,100 [11/6/4/4/3 = 28*75lbs]
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Old 07-11-2016, 06:44 AM   #575
S. Malik Nelson
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Re: Malik's Log

07/10/2016 - MetCon Rx
30-20-10
Wall Balls [20]
Bar Facing Burpees
Pull Ups

Time: 20:25.

07/10/2016 - Cash In
10m EMOM
Odd Min - 6 Snatch Grip Deadlifts [125]
Even Min - 4 Touch N Go Snatches [75]
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Old 07-14-2016, 12:33 PM   #576
S. Malik Nelson
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Re: Malik's Log

07/13/2016 - MetCon Rx
4 Rounds
12 Wall Balls [20]
12 KBS [53]
12 Deadlifts [205]
12 PU

Time: 17:07.


1 x 1 Push Press
10 Min to Est 1 Rep Max

[145]
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Old 07-18-2016, 02:27 PM   #577
S. Malik Nelson
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Re: Malik's Log

07/18/2016 - Cash In
1 x 2 Front Squat
12 Min to Est 2 Rep Max [177]

07/18/2016 - MetCon Rx
25 Minute Time Cap
25 Box Jumps [24]
then
15 Rounds of "Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
then
25 Box Jumps

After every 5 Rounds
200 Meter Run

Time: 25:57.
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Old 07-21-2016, 06:41 AM   #578
S. Malik Nelson
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Re: Malik's Log

07/21/2016 - Cash In

Description:
10m EMOM
10-1
Deadlifts
Increase weight every minute
last rep at [295]

07/21/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
17m AMRAP - Partner WOD
12 Box Jump Overs [24]
8 Deadlifts [225]
5 Cal on Assault Bike
3 HSPU [subbed regular pushups]

9 rounds, 12 reps
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Old 07-25-2016, 07:15 AM   #579
S. Malik Nelson
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Re: Malik's Log

07/25/2016 - Cash In
Tabata
Air Assault Bike
Sit Ups
Plank

MetCon Rx
Score Type:: Total Time
Description:
18m Time Cap
4 Rounds
15 HSPU [box]
12 Deadlifts [95]
9 Hang Cleans [95]
6 Push Jerks [95]

Time: 14:50.
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Old 07-27-2016, 01:24 PM   #580
S. Malik Nelson
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Re: Malik's Log

07/27/2016 - Cash In
Score Type:: Total Time
Description:
Teams of 3
5,000 Meter Row for Time
Time: 20:20.

07/27/2016 - MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
1,200 Meter Run
40 T2B
30 Front Squats [95]
20 Calorie Row
10 Bar Facing Burpees
Time: 18:58.
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