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Robert Greer 08/14/2015 RifTribe August friday 3 rounds of following sequence:
100 DUs (150 singles), then
5! Of:
Deadlift
HSPU

*Rest 1 min between round.
*Weight for deadlift is 185/95
HSPU scale: Black: strict; Orange: Kipping; White: 2:1 Push-ups; Grey 1:1 Push-ups
 26m 07s
Performed as RX
Robert Greer 08/13/2015 RifTribe Thursday Fun 12 Min for back squat
4-3-3-2-1

*build to heaviest weight
*after each set perform:
12-1 arm KB Rows with each arm (20k/12k)
10-Knees to Elbow (scale knees to chest)
 220 lbs
Performed as RX
Robert Greer 08/12/2015 RifTribe Wednesday Extra 5 to 1 of:
OHS (95/75)
HSPU

*1 Bar Muscle up between each round

 12m 45s
Performed as RX
Robert Greer 08/11/2015 RifTribe Am rapped out 3 Rds of:

7min AMRAP
Buy-in 400m run
3 ground to overhead
9 barbell push-ups
15 DUs (2:1) singles
**2 min rest between each round

Ground to overhead: 155/105; 115/75; 95/65 less
 9 rounds 54 reps
Performed as RX
Robert Greer 08/08/2015 RifTribe Saturday Delight Partner WOD

For time:
25 HSPU
100 KB swings (20k/12k)
100 air squats
100 DU (2 to 1 singles)

*400 m run between each round
 24m 51s
Performed as RX
Robert Greer 08/06/2015 RifTribe Shoulder smoke 15-12-9-6-3
-push-ups
-strict press (rx = 75/45 or more) *kids use kettle bell

*Complete 25 Air Squats between each round!
 15m 49s
Performed as RX
Robert Greer 08/06/2015 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

BG: 9:18rx----00:00rx
NG: 9:37rx----00:00rx
AS: 13:40rx----00:00rx

Kids: Annie scaled to singles and sit-up reps reduced as needed i.e.
25-20-15-10-5.
 7m 06s
Performed as RX
Robert Greer 08/04/2015 RifTribe Strength Part A:
15 min to find 1RM Bench Press
 145 lbs
Performed as RX
Robert Greer 08/04/2015 RifTribe Aug3 Part B: (9 min Cap)10to1 of:
-Burpees
-Air Squats
-Weighted Sit-ups (35/25)
*40 DUs (Cash-out)
 7m 30s
Performed as RX
Robert Greer 08/03/2015 RifTribe Aug3 18-KB swings (20/12)
18-Over Head Lunges (75lbs)
18-Pistols

*Perform 5 strict pull-ups between each round (unbroken)
*reduce 3 reps each round, but continue 5 strict pull-ups unbroken.
 15m 08s
Performed as RX
Robert Greer 08/01/2015 RifTribe Saturday Fun AMRAP (18min)
Buy-in: 400 m run (for time)
30 SEC REST
4-KB Front Rack Lunges (20K/12K)
4-Pull-ups (scale to ring rows)
4-Air Squats
8-KB Front Rack Lunges (20K/12K)
8-Pull-ups
8-Air Squats

*add 4 reps each round!!
 6 rounds 24 reps
Performed as RX
Robert Greer 07/31/2015 RifTribe July31 PartA Part A: EMOM (18 min/6 rounds)
Rounds 1-3:
4-Squat Cleans (135lb)
6-Strict Press (75lbs)
8-Pull-ups (Strict)
Rounds 4-6:
4-Front Squats
6-Push press
8-Kipping Pull-ups		 108 reps
Performed as RX
Robert Greer 07/31/2015 RifTribe PartB 4 Min AMRAP of:
20-DUs
20-Sit-ups
 4 rounds 30 reps
Performed as RX
Robert Greer 07/30/2015 RifTribe July30 4 rounds of:
10-clean and jerk (115/55)
10-C2B
15-Push-ups (hands close together)
15-Box Jumps (24/20)
 21m 43s
Performed as RX
Robert Greer 07/28/2015 RifTribe July28 Normal 21-15-12-9-6
--Power Snatch (75lbs)
--Pistols
--Goblet Squats (20k/12k)

*Power Snatch from the ground
** Perform 3 HSPU (strict) between each round (15 total).
 19m 27s
Workout Scaled
Robert Greer 07/25/2015 RifTribe None 5 Rounds of:

10- Burpee Box Jumps (24/20)

10- OHS (75lb/45lb)

10- Russian Twists (16k/12k)

Between each round do:

25-DUs (50 Singles) 		16m 14s
Performed as RX
Robert Greer 07/24/2015 RifTribe Press Ladder A Part A: Strict press & Push-press
3-3-3-3-3-3
*Work to heaviest 3RM in strict press. Then, start with heaviest weight and do max rep push-press with each weight you used for strict press.
 85 reps
Performed as RX
Robert Greer 07/24/2015 RifTribe Part B Part B: AMRAP 12 MIN
12-Bar Bell Ring Rows
10-Box Jumps 20
8-C2B
 3 rounds 4 reps
Performed as RX
Robert Greer 07/23/2015 RifTribe July23 Buy-in: 50 Pull-ups
3 rds of:
21-Kettle Bell Swings (20k/12k)
15-Box jumps (24/20)
10-Push-ups
Cash out: 25 V-ups
 16m 18s
Workout Scaled
Robert Greer 07/21/2015 RifTribe Regular July 21 For time (22 min cap)
10! Of:
Power Cleans or Power Snatches
Ring Dips
Cash out: 50 reverse lunges
*5 Burpee penalty if let go of bar or is rested on ground.

Color for Clean/Snatch
Black: 155/105, 135/95
Blue: 135/95, 115.75
Orange: 115/75, 95/65
White: 95/65, 75/55
Grey: 75/55 or less
 15m 06s
Performed as RX
Robert Greer 07/17/2015 RifTribe July17 4 Rds of (25min cap):

12-Hang Clean (High hang pos #1)

12-Bar Bell box step-ups (20/75lb)

12-KB Swings (20k/12k)

12-Sit-ups

Cash-out: 100 DUs		 16m 42s
Performed as RX
Robert Greer 07/16/2015 RifTribe July16 (Part B) Part B: AMRAP (11 min)
5-Push-ups
5-K2E
5-ring dips
*Last minute (10-11) perform max rep Burpees.
 6 rounds 29 reps
Performed as RX
Robert Greer 07/16/2015 RifTribe July16 (Part A) Part A: Strict press
3-3-3-3-3
*Build to heavy weight, just short of max
 95 lbs
Performed as RX
Robert Greer 07/15/2015 RifTribe July 15 3-3-3-3-3
Bench press build to heavy weight		 125 lbs
Performed as RX
Robert Greer 07/15/2015 RifTribe July 15 10 min AMRAP
8 front rack lunges 80 lb
8 barbell rows 80 lb
8 knees to chest		 8 rounds 0 reps
Performed as RX
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