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Robert Greer 02/25/2017 RifTribe 11192016 Compare with November 19, 2016

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		 26m 43s
Performed as RX
Robert Greer 02/24/2017 RifTribe 02242017 Tabata #1
--Deadlifts @ 185
Tabata #2
--Hang Power Clean @135
Tabata #3
--Front Squats @ 85
Tabata #4
--Push Press @ 65

*Rest 1 minute between each tabata round.
*record total reps		 204 reps
Performed as RX
Robert Greer 02/23/2017 RifTribe 02232017 500 DUs for time and at the beginning of each minute do 3 body weight front squats. 18m 47s
Performed as RX
Robert Greer 02/21/2017 RifTribe 02212017 15 min AMRAP
9-Deadlifts @ 155lbs
12-Push-ups
15-Jump Squats
 366 reps
Performed as RX
Robert Greer 02/20/2017 RifTribe 02202017 --Every 30 sec for 4 minutes
1 Hang Power Snatch (pos 1)
@ 70% 1RM


--Every 30 sec for 4 minutes
1 Hang Power Snatch (pos 2)
@ 76% 1RM


--Every 30 sec for 4 minutes
1 Power Snatch (pos 3)
@ 84% 1RM


@ 15 min start (5 min cap)
21-15-9
Wall-Balls
Med Ball Push-ups
 5m 15s
Performed as RX
Robert Greer 02/17/2017 RifTribe None Back Squats
5 @ 75%
3 @ 85%
max reps @ 95%

15-OTB Burpees
5-Snatches @ 90%
12-OTB Burpees
4-Snatches @ 90%
9-OTB Burpees
3-Snatches @ 90%
 14m 38s
Workout Scaled
Robert Greer 02/16/2017 RifTribe None Saturday AMRAP (15 min)
10-Strict-press 75lbs
15-OH Lunges 75lbs
50-DUs (2:1 singles)
*Record Rounds + Reps
 4 rounds 4 reps
Performed as RX
Robert Greer 02/02/2017 RifTribe 02022017 Every 4 min for 5 rounds do:
--40 DUs (singles 2:1)
--25 Sit-ups
--10 Push-ups
-- 8 Hang Cleans @ 115lb
*If you dont finish the work in a round, start the next round where you left off and record total reps.
 455 reps
Workout Scaled
Robert Greer 01/30/2017 RifTribe 01302017 Front Squat: 8 rounds (12 min) every 90 s:
1- squat clean + 2- tempo front squats
(work up to 1+1 rm)
* 4 sec descend
*Take it from the ground and 3 reps must be unbroken for complete round.
*Build to heavy weight

>>Rest 1 Min<<

@ 13 min begin the following
7 min AMRAP:
5-front squats #95/#65
10-Over Bar Burpees
160 lbs
Performed as RX
Robert Greer 01/28/2017 RifTribe 01282017 (Dirty 30)

30-Box Jumps 30/24
30-jumping pull-ups
30-KB swings (16k/12k)
30-Lunges
30-K2E
30-Push-press #45/35
30-Good Mornings #45/35*
30-Wall-Balls #20/14
30-Burpees
30-DUs
 14m 09s
Performed as RX
Robert Greer 01/27/2017 RifTribe 01272017 (Team Event #2)
2 min max rep of the following (6 min total)
--Pull-up
--Burpees
--Box Jumps

Rest 2 min

2 min max rep of each movement:
--Front Squat @ 65% body weight
--Bar over head @ 65% body weight
--Hang Cleans @ 65% body weight
*Compare to Dec 26, 2015
 491 reps
Performed as RX
Robert Greer 01/26/2017 RifTribe 01262017 EMOM 24 Min (8 rounds)

Min 1: 18-20-KB rev. lunges (20k/12k)
Min 2: 15-18-Med-Ball Sit-ups
Min 3: 6-8-FatBar Thrusters (90lb/50lb)
 8 rounds 0 reps
Performed as RX
Robert Greer 01/24/2017 RifTribe 01242017 For Time (22 min cap)

Buy-in: 100-DUs (225 singles)

4 Rounds of:
25-OHS @ #75
35-Sit-ups
45-Air Squats (holding 10lb plate)
 22m 00s
Performed as RX
Robert Greer 01/23/2017 RifTribe 01232017 21-15-9
--strict press @ 70% 1RM
--push-ups
15-12-9
--push-press @ 72% 1RM
--HR push-ups
12-9-6
--Push-Jerk @ 74% 1RM
--Burpees
*load your own bar
 22m 00s
Performed as RX
Robert Greer 01/21/2017 RifTribe 01212017 Partner AMRAP (15 min)

30-DUs (75 singles)
10-Clean and Jerks 95lb
(kids scale to KB clean and jerk, light weight)

*Each partner alternates each round. Once partner one finishes the clean and jerks then the 2nd partner can begin DUs. Record total reps.
 631 reps
Performed as RX
Robert Greer 01/20/2017 RifTribe 01062017 3 rounds of
15-KB squat cleans (2 KB) 45lb
50-DUs
15-Deadlifts @ 78% of 1RM
 18m 26s
Performed as RX
Robert Greer 01/19/2017 RifTribe 01052017 4 Rounds for time:

30-Straight leg sit-ups
30-HR Push-ups
30-Plank Jacks
30-Med Ball Front Squats		 21m 15s
Performed as RX
Robert Greer 01/16/2017 RifTribe 01162017 50 Squat Cleans @ 75-78% 1RM
800 m run
 16m 18s
Performed as RX
Robert Greer 01/14/2017 RifTribe 01142017 10 rounds of:

30 sec of burpees
Rest 30 sec
30 sec of 45-lb KB Thrusters
Rest 30 sec

*Odd rounds (1,3,5,7,9) right arm
and left arm for even rounds
*Record total reps
 205 reps
Performed as RX
Robert Greer 01/13/2017 RifTribe 10072016 Buy in: 50-Wall Ball shots #20/14
5-Barbell rows (#95/#65)
10-Clean and Jerks (#95/#65)
15-KB Front Rack lunges (#20/12)
400 m run
10- Barbell rows (#95/#65)
15- Clean and Jerks (#95/#65)
20- KB Over head lunges (#20/12)
200 m run
15- Barbell rows (#95/#65)
20- Clean and Jerks (#95/#65)
25- KB Over head lunges (#20/12)
100 m run		 18m 30s
Performed as RX
Robert Greer 01/13/2017 RifTribe 10072016 Buy in: 50-Wall Ball shots #20/14
5-Barbell rows (#95/#65)
10-Clean and Jerks (#95/#65)
15-KB Front Rack lunges (#20/12)
400 m run
10- Barbell rows (#95/#65)
15- Clean and Jerks (#95/#65)
20- KB Front Rack lunges (#20/12)
200 m run
15- Barbell rows (#95/#65)
20- Clean and Jerks (#95/#65)
25- KB Front Rack lunges (#20/12)
100 m run		 18m 30s
Performed as RX
Robert Greer 01/12/2017 RifTribe 01122017 Every 90 sec perform (12 min):
1-power snatch + 2-OHS
*increase weight

At minute 12 begin the following:

15-12-9-6
-KB-Swings (45lb or more)
-Strict HSPU
 120 lbs
Performed as RX
Robert Greer 01/10/2017 RifTribe 01102017 3 Rounds for time (cf wod has 400 m run in place of sit-ups)

30-sit-ups
15-pull-ups
50-Air squats
15-pull-ups
 16m 51s
Performed as RX
Robert Greer 01/09/2017 RifTribe 01092017 Back Squat (12 min cap)
1-1-1-1-1-1

Rest 1 min then begin the following for time:

12 min to complete 4 Rounds of:

6-Back Squats @ 55% of above 1RM
8-KB Snatch (20k/12k)
12-KB push press (20k/12k)

*Record weight from above and record time to finish (220lb/20:21rx)

 250 lbs
Performed as RX
Robert Greer 01/07/2017 RifTribe 01072017 (Compare to Jan 4, 2015)
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
16- KB Clean and Jerks (20k/12k)
16-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17-KB Clean and Jerks (20k/12k)
17-Deadlifts @ 155
--max rep unbroken push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 16m 14s
Performed as RX
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