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Athlete Date Sort Location Workout Name Description Results
Gavin Landis 11/19/2016 RifTribe 11192016 For time:
4-min of plank
4-min of Hand stand hold
2 min rest
20- Pull-ups
30- Hand release push-ups
60-KB swings 53lb
120-Air Squats

*partition planks and Hand stand holds any way you want
 22m 14s
Workout Scaled
Gavin Landis 11/18/2016 RifTribe 11182016 EMOM 18 min
1st Min: 8-fat bar deadlifts @ 140lb
2nd Min: 10-push-ups (Deficit)
3rd Min: 14-Goblet Squats 53lb/35lb
 192 reps
Workout Scaled
Gavin Landis 11/17/2016 RifTribe 11172016 21-Push press #95/65
200 m run
18-Push press #95/65
400 m run
15-Push press #95/65
600 m run
12-push press #95/65
800 m run
 14m 46s
Workout Scaled
Gavin Landis 11/14/2016 RifTribe 11142016 4 Rounds for time:

6-Deficit HSPU 4-6
6-right arm KB overhead lunges 35lb/25lb
6-left arm KB overhead lunges 35lb/25lb
6-C2B
Cash out: 100 air squats
 13m 16s
Performed as RX
Gavin Landis 11/12/2016 RifTribe 11122016 4 rounds of:
50 sec max rep power snatches @85lb
10 sec rest
50 sec plank
10 sec rest
50 sec max rep kb front rack lunges
10 sec rest
50 sec max rep v-ups
Rest 1 min 10 sec rest
 242 reps
Workout Scaled
Gavin Landis 11/11/2016 RifTribe 11112016 Complete as many rounds in 20 min
5-pull-ups
10-push-ups
15-air squats
5-Pull-up
10-Thrusters @ 95lbs/65lbs
 7 rounds 35 reps
Workout Scaled
Gavin Landis 11/04/2016 RifTribe 11042016-Grey 20 min AMRAP of :

10-Thrusters #45
10-Burpees
10-SDHP #45
 11 rounds 5 reps
Performed as RX
Gavin Landis 11/03/2016 RifTribe 11032016 Clean and Jerk
2-2-2 @ 70%
1-1-1-1 @ build to heaviest

5 rounds of :
3-Push-press @95lb/75
6-Burpees
9-Box Jumps
 5m 30s
Workout Scaled
Gavin Landis 10/31/2016 RifTribe 10312016 Bench Press: 12 min
1-1-1-1-1-1
*build to 1RM
Rest 1 min

Partner AMRAP (12 min)
20-barbell floor press
20-med-ball sit-ups
*alternate rounds
 110 lbs
Performed as RX
Gavin Landis 10/18/2016 RifTribe 10182016 50-Squat Cleans: 150lbs or 82% 1RM
*each partner alternates reps (25 each)
rest 2 min

10 min AMRAP of
15-KB swings 53lb/35lb
25-Air Squats
15-Push-ups

*each partner alternates cleans and rounds in AMRAP
*record time for squat cleans in comments then rounds + reps completed.
 5 rounds 15 reps
Workout Scaled
Gavin Landis 10/17/2016 RifTribe 10172017 With 14lb weight vest
43-Pull-ups
43-Goblest Squats 53lb
*remove weight vest

3 rounds of:
10-OHS 100lb
16-Hand release push-ups
73-DU's		 19m 44s
Workout Scaled
Gavin Landis 09/30/2016 RifTribe 09302016 For Time:
100 DUs
25-Toes to Bar
25-Deadlifts @225
50-Box jump overs 24

Scale:
250-single unders
50-Elbows to knees or knees to chest
25-Deadlift (appropriate weight)
50-Box jumps
 9m 34s
Workout Scaled
Gavin Landis 09/26/2016 RifTribe 09262016 For time: Cleans (squat or power)
145-lb. cleans, 10 reps
50 DUs
145-lb. cleans, 8 reps
40 DUs
145-lb. cleans, 6 reps
30 DUs
155-lb. cleans, 4 reps
20 DUs
165-lb. cleans, 2 reps
10 DUs
400 m run
 11m 46s
Workout Scaled
Gavin Landis 09/24/2016 RifTribe 09242016 4 Rounds for time of:

30-Sit ups
30-pistols
30-push-ups (hand release)

Cash out 120 Double Unders		 24m 46s
Workout Scaled
Gavin Landis 09/22/2016 RifTribe 09222016 Deadlift

2-2-2-2-2-2
*3 sec reset after each rep (not tap and go)
 150 lbs
Performed as RX
Gavin Landis 09/22/2016 RifTribe 09222016 4 rounds of the following (12min cap)
6-Deadlift @ 50% of 2RM
8-KB Strict Press #20k/#16k
12-Box Jumps (24/20)
 4m 30s
Workout Scaled
Gavin Landis 09/16/2016 RifTribe 091616 Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups		 6 rounds 7 reps
Workout Scaled
Gavin Landis 09/15/2016 RifTribe 091516.B 10 min AMRAP of:
6-Burpees
8-KB Thrusters
12-sit-ups
 7 rounds 0 reps
Performed as RX
Gavin Landis 09/15/2016 RifTribe 091516.A Every 2 min for 6 sets (12 min)
Hang Squat Clean
Sets 1-2: 3 @ 75%
Sets 3-4: 2 @ 85%
Sets 5-6: 1 @ 95%

 95 lbs
Performed as RX
Gavin Landis 09/15/2016 RifTribe 091516.A Every 2 min for 6 sets (12 min)
Hang Squat Clean
Sets 1-2: 3 @ 75%
Sets 3-4: 2 @ 85%
Sets 5-6: 1 @ 95%

 95 lbs
Performed as RX
Gavin Landis 09/10/2016 RifTribe 091016 Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run		 3 rounds 40 reps
Performed as RX
Gavin Landis 09/09/2016 RifTribe 090916 Bar Over Head
8 min to complete:
Strict press: 12 @ 65% 1rm
Push-press: 13 @ 70% 1 rm
Push Jerk: 14 @ 75% 1rm

Rest 1 minute

14 min Ladder
1-Wall walk to start each round!

2-K2E
2-Push-ups (hand release)
2-Double KB Squat Cleans (#16/#12)

*add 2 reps each round
*scale to 1 kb, knees to chest, push-ups on knees
 5 rounds 27 reps
Performed as RX
Gavin Landis 09/08/2016 RifTribe 090816 Part A:

Every 2 min for 6 sets (12 min)
Squat Clean
Sets 1-2: 3 @ 75%
Sets 3-4: 2 @ 85%
Sets 5-6: 1 @ 95%
 95 lbs
Performed as RX
Gavin Landis 09/06/2016 RifTribe 090616 Tuesday (6th)
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of:
7-pull-ups
14-push-ups
21-squats
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
 302 reps
Performed as RX
Gavin Landis 09/03/2016 RifTribe 9-3-16 Partner WOD
(25 min AMRAP)
-800 m run
-max rep push-ups

*one partner runs while other does push-ups.
*both partners will complete four rounds of each movement.
*Run is 200 m = 1 rep (4 total for run each time)
 29m 11s
Performed as RX
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