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Athlete Date Sort Location Workout Name Description Results
Raed Muslimani 06/27/2016 Sterling, VA 1000m Row 1000m Row 100 DU 200 Singles 500m Row 50 1000m Row - Partner 1
1000m Row - Partner 2
100 DU
200 Singles
500m Row
500m Row
50 DU
100 Singles
50 DU
100 Singles
500m Row
500m Row
100 DU
200 Singles
1000m Row
1000m Row
 33m 07s
Performed as RX
Raed Muslimani 06/25/2016 Sterling, VA 5 Rounds 10 DL 225/155 12 KB Step Ups 25 50 DU 5 Rounds

10 DL 225/155
12 KB Step Ups 25
50 DU		 13m 20s
Performed as RX
Raed Muslimani 06/25/2016 Sterling, VA Back Squat 5@55% 5@65% 5@75% Deadlift 5@55% 5@ Back Squat 5-5-5


Deadlift 5-5-5
 Back Squat lbs
205-245-275 lbs
lbs
Deadlift lbs
lbs
225-275-315 lbs
Performed as RX
Raed Muslimani 06/22/2016 Sterling, VA Airdyne Total Cals 0-6 20 sec on, 20 sec off Rest Airdyne Total Cals

0-6 20 sec on, 20 sec off
Rest 2 mins
8-12 15 sec on, 15 sec off
Rest 2 mins
14-20 30 sec on, 15 sec off
Rest 2 mins
22-24 15 sec on, 15 sec off
Rest 2 mins
26-34 45 sec on, 15 sec off
Rest 2 mins
36-40 15 sec on, 15 sec off
Rest 2 mins
42-48 20 sec on, 20 sec off
Rest 2 mins
8-12 15 sec on, 15 sec off 		710 reps
Performed as RX
Raed Muslimani 06/14/2016 Sterling, VA Weighted Pull Up 1@75% 1@85% 1@93% 1@98% 1@101% 1 Weighted Pull Up

1@75%
1@85%
1@93%
1@98%
1@101%
1@105%		 30,35,40,45,50,55 lbs
Performed as RX
Raed Muslimani 06/14/2016 Sterling, VA 3 Rounds 400m Run 40 Double Unders 20 Pull Ups 3 Rounds

400m Run
40 Double Unders
20 Pull Ups		 10m 27s
Performed as RX
Raed Muslimani 06/13/2016 Sterling, VA Low Bar Squats 5-5-5-5-5 Low Bar Squats

5-5-5-5-5
 95-135-185-205-225 lbs
Performed as RX
Raed Muslimani 06/13/2016 Sterling, VA 10 Rounds 10 Deadlifts 135/95 10 Push Ups 10 Rounds

10 Deadlifts 135/95
10 Push Ups		 7m 05s
Performed as RX
Raed Muslimani 06/12/2016 Sterling, VA 400m Run 40-30-20-10 Med Ball Clean (20/14) Box J For Time

400m Run

40-30-20-10
Med Ball Clean (20/14) Unison Partner Reps
Box Jump (24/20) Alternate Partner Reps

400m Run		 18m 00s
Performed as RX
Raed Muslimani 06/09/2016 Sterling, VA 4 Mile Run Not for Time 4 Mile Run Not for Time

 4.00 mi
Performed as RX
Raed Muslimani 06/08/2016 Sterling, VA 5 minute AMRAP - 3 Cycles 12 Power Snatches,75/55 5 minute AMRAP - 3 Cycles

12 Power Snatches,75/55
10 Push-ups
1 min rest		 9 rounds 30 reps
Performed as RX
Raed Muslimani 06/07/2016 Sterling, VA 9 sets 100m swim Rest 1-2 minutes between each set 9 sets 100m swim
Rest 1-2 minutes between each set		 2m 25s
Performed as RX
Raed Muslimani 06/06/2016 Sterling, VA Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets		 Set 1: 5 reps @165 lbs
Set 2: 4 reps @185 lbs
Set 3: 3 reps @195 lbs
Set 4: 3 reps @210 lbs
Set 5: 1 rep @ 220 lbs
Set 6: 1 rep @235 lbs
Set 7: 1 rep @245 lbs
Set 8: 1 rep @ 260 lbs
Performed as RX
Raed Muslimani 06/06/2016 Sterling, VA Five rounds for time of: Row 250 Meters 15 Pull-Up Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)		 16m 23s
Performed as RX
Raed Muslimani 06/05/2016 Sterling, VA Time Cap 25 Minutes 21-15-9 Wall Balls (20/14) Bu Time Cap 25 Minutes

21-15-9
Wall Balls (20/14)
Burpees

21-15-9
KB Swings
Sit Ups

21-15-9
Cal Airdyne
Toes to Bar

Partner One Does 21 Wall Balls Partner 2 Does 21 Burpees then Partner 1 does 21 Burpees Partner 2 does 21 Wall Balls and so forth		 17m 22s
Performed as RX
Raed Muslimani 06/04/2016 Sterling, VA 100 KB Swings for Time (55/35) 100 KB Swings for Time (55/35) 3m 58s
Performed as RX
Raed Muslimani 06/04/2016 Sterling, VA 25 Minute Time Cap Partner 1 400m Run Partner 2 25 Minute Time Cap

Partner 1 400m Run

Partner 2 AMRAP
5 Front Squat
5 Push Press
5 Burpee		 25m 00s
Performed as RX
Raed Muslimani 06/02/2016 Sterling, VA For Time AirDyne Bike 15-14-13-12-11-10-9-8-7-6-5 For Time

AirDyne Bike
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Row
2-4-6-8-10-12-14-16-18-20-22-242-26-28-30		 23m 59s
Performed as RX
Raed Muslimani 06/01/2016 Sterling, VA 200m Kick 200m Pull 150m Kick 150m Pull 100m Kick Swim for Time

200m Kick
200m Pull
150m Kick
150m Pull
100m Kick
100m Pull
50m Kick
50m Pull		 34m 00s
Performed as RX
Raed Muslimani 05/31/2016 Sterling, VA 1. Strength Deadlift Warm Up 5 x 40% 5 x 50% 3 x 1. Strength

Deadlift
Warm Up
5 x 40%
5 x 50%
3 x 50%

Work Sets

5 x 55%
5 x 65%
AMAP x 75%		 155-185-185 lbs
205-245-285 (20 reps) lbs
Performed as RX
Raed Muslimani 05/31/2016 Sterling, VA 500m Row for time 500m Row for time 1m 25s
Performed as RX
Raed Muslimani 05/31/2016 Sterling, VA Tabata Sit ups 8 rounds 20sec work/10 sec rest Tabata Sit ups
8 rounds
20sec work/10 sec rest		 104 reps
Performed as RX
Raed Muslimani 05/30/2016 Sterling, VA EMOM 20 Minutes 15 Cal Airdyne EMOM 20 Minutes

15 Cal Airdyne		 20m 00s
Performed as RX
Raed Muslimani 05/27/2016 Sterling, VA AMReps 30 mins 10 Box Jumps 10 Power Snatch 95/6 AMReps 30 mins

10 Box Jumps
10 Power Snatch 95/65
10 Bar Facing Burpees

This is a Partner WOD Partner #1 will perform the work listed above. Partner #2 will run 200m with a bumper plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 200m, while Partner #2 continues work wherever #1 left off.		 11 rounds 29 reps
Performed as RX
Raed Muslimani 05/26/2016 Sterling, VA Back Squat 5-5-3-3 Back Squat

5-5-3-3		 225-245-265-285 lbs
Performed as RX
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