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Athlete Date Sort Location Workout Name Description Results
Robert Greer 09/29/2016 RifTribe 09292016 12 min EMOM
Do 5 reps of the following

Min 1: Hang Clean (pos 1)
Min 2: Tempo Strict pull-up

*choose weight beginning @ 60% 1RM
*4 second descend on pull-ups


 125 lbs
Performed as RX
Robert Greer 09/29/2016 RifTribe 09292016.b Rest 1 min
10 min to complete
100-DUs
50-pull-ups
25-Hang power cleans pos 3 @ 115/85
 7m 52s
Performed as RX
Robert Greer 09/27/2016 RifTribe 09272016 Buy in: 40-Burpee Pull-ups
30-push-ups
30-ring rows
30-KB Rev. Lunges #16/#12 (2KBs)
25-push-ups
25-ring rows
25-KB Rev. Lunges #16/#12 (2KBs)
20-push-ups
20-ring rows
20-KB Rev. lunges #16/#12 (2KBs)
10-push-ups
10-ring rows
10-KB rev Lunges #16/#12 (2KBs)
 22m 44s
Performed as RX
Robert Greer 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 45s
Performed as RX
Robert Greer 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		 25m 45s
Workout Scaled
Robert Greer 09/23/2016 RifTribe 09222016 21-15-9 for time of:

--Over the bar burpees
--Overhead Squats @ 95lb/65lb
--C2B
 15m 35s
Performed as RX
Robert Greer 09/22/2016 RifTribe 09222016 Deadlift

2-2-2-2-2-2
*3 sec reset after each rep (not tap and go)
 245 lbs
Performed as RX
Robert Greer 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)
 8m 22s
Performed as RX
Robert Greer 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		 5 rounds 2 reps
Performed as RX
Robert Greer 09/14/2016 RifTribe 091416 18 min AMRAP

5-Strict HSPU
3-Strict pull-ups
2-C2B		 10 rounds 5 reps
Workout Scaled
Robert Greer 09/13/2016 RifTribe 091316 5 Rounds of (23 min total)
Min 1: max rep Ring Dips
Min 2: max rep KB snatch #20/16
Min 3: max rep 10m shuttle sprints
Min 4-5: rest
 168 reps
Performed as RX
Robert Greer 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		 5 rounds 40 reps
Performed as RX
Robert Greer 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%
 175 lbs
Performed as RX
Robert Greer 09/08/2016 RifTribe 090816.B 10 min AMRAP of:
8-med ball cleans
12-sit-ups
16-Air squats
 7 rounds 4 reps
Performed as RX
Robert Greer 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
Robert Greer 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)
 27m 57s
Performed as RX
Robert Greer 09/02/2016 RifTribe 9-2-16 (22 min cap)
15-12-9-6-3 of:
Strict C2B
HSPU
*400 m run after each round
 26m 54s
Workout Scaled
Robert Greer 09/01/2016 RifTribe 9-1-16 (A) Every 2 min for 6 sets (12 min)
Clean and Jerk
Sets 1-2: 3 @ 75% 1RM
Sets 3-4: 2 @ 85% 1RM
Sets 5-6: 1 @ 95% 1RM
 150 lbs
Performed as RX
Robert Greer 09/01/2016 RifTribe 9-1-16 (B) For Time (10 min cap)
25-20-15 of:
KB Swings #20/16
Push-ups
 7m 07s
Performed as RX
Robert Greer 08/30/2016 RifTribe Progress (compare 2-22 & 5-30
For time (20 min cap)
10! Of the following:
-Thrusters
-Pull-ups
*20 DUs after each set

Thrusters@
Black: 115; Blue: 95
Orange: 75
White: less than 75lb
**Rec time and weight used.
Comments: For BG
2-22=13:45rx/blue
5-30=12:00rx/blue		 13m 30s
Performed as RX
Robert Greer 08/29/2016 RifTribe 8-29-16 For time:
135-lb. squat cleans, 10 reps
50 weighted sit-ups (25/15)
135-lb. squat cleans, 8 reps
40 weighted sit-ups (25/15)
135-lb. squat cleans, 6 reps
30 weighted sit-ups (25/15)
135-lb. squat cleans, 4 reps
20 weighted sit-ups (25/15)
135-lb. squat cleans, 2 reps
10 weighted sit-ups (25/15)
 13m 38s
Performed as RX
Robert Greer 08/27/2016 RifTribe Aug27.16 Buy in of 15 inch worms

120-sit-ups
90-goblets squats #20/16
60-Burpees
30-KB Swings (20k/16k)
20-KB Clean and Jerk (20k/16k)

*alternate arms every 5 reps on kb clean and jerk
 24m 25s
Performed as RX
Robert Greer 08/26/2016 RifTribe Aug26.16 5 Rounds (22 min cap)
25-Air-Squats
30-DUs
400 m run

Cash out with
20-Turkish Get-ups (12k/8k)
 18m 36s
Performed as RX
Robert Greer 08/25/2016 RifTribe Aug25.16 A: Over Head Squat
2-2-2-2-2-2-2

Build to heaviest weight
 135 lbs
Performed as RX
Robert Greer 08/25/2016 RifTribe Aug25.16 B. For time:

8-OHS (60% of heaviest above)
8-HSPU
6-OHS
6-HSPU
4-OHS
4-HSPU
3-OHS
3-HSPU
2-OHS
2-HSPU
1-OHS
1-HSPU
 8m 27s
Performed as RX
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