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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 10/18/2016 RifTribe 10142016 A: Fran Free
45-Thrusters #95/#65
45-Pull-ups

*partition as needed to complete as quickly as possible

B: Skill work/open gym (15 min)
 13m 00s
Workout Scaled
Andrew Shum 10/13/2016 RifTribe 10132016-Orange Thursday
A: 3 rounds of (10 min cap)
400 m run
Rest 1 min

At 12 min mark start part B.

(8 min cap)
3 rounds of the following:
--Burpees
--Wall Ball 20/14
color for reps
-black: 20
-orange: 15
-Grey: 10
*record time for part A and B
(8:05, 4:45)		 5m 48s
Performed as RX
Andrew Shum 10/10/2016 RifTribe 10102016 Monday 22 min cap
A: 12 min EMOM of :
5-1 arm KB thrusters
5-1arm KB push press each minute.
*switch arms each minute (6 sets per arm)

B. For Time (10 min cap)
75 Sit-ups
75 KB Swings #45/35
*partition any way.
Record weight for A: and time for B
*at minute 12 begin part B
 19m 37s
Performed as RX
Andrew Shum 10/07/2016 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
 28m 00s
Workout Scaled
Andrew Shum 10/04/2016 RifTribe 10042016 EMOM 22 min
Min 1: 2 body weight power cleans
Min 2: 8 ring dips
 177 lbs
Performed as RX
Andrew Shum 10/01/2016 RifTribe 01102016 Mt. Sanitas Trail:

- 4 mile round trip
- 1256 vertical feet		 2h 15m 00s
Performed as RX
Andrew Shum 09/30/2016 RifTribe 09302016 10 rounds for time:

10 ground to overhead (25 lb sandbag)
0.1 mile 25 lb sandbag carry		 15m 44s
Workout Scaled
Andrew Shum 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)
 24m 56s
Workout Scaled
Andrew Shum 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
 16m 05s
Workout Scaled
Andrew Shum 09/22/2016 RifTribe 09222016 Deadlift

2-2-2-2-2-2
*3 sec reset after each rep (not tap and go)
 221-243-265-287-309-331 lbs
Performed as RX
Andrew Shum 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 35s
Workout Scaled
Andrew Shum 09/20/2016 RifTribe 09192016 Every 90 sec for 8 rounds (12 min)

2-front squats + 2 back squats
* at body weight from the ground
 188 lbs
Performed as RX
Andrew Shum 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%

 138-160-177 lbs
Performed as RX
Andrew Shum 09/15/2016 RifTribe 091516.B 10 min AMRAP of:
6-Burpees
8-KB Thrusters
12-sit-ups
 6 rounds 0 reps
Performed as RX
Andrew Shum 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
 165 reps
Workout Scaled
Andrew Shum 09/12/2016 RifTribe 091216 For Time (20 min cap)
50-Front Squats
75-Burpees
100-KB/Dumbell bent over rows
(50 with each arm #20k/#16k)
*Partition any way
*Record time to complete

Weight for Front squats:
Black: 155
Blue: 135
Orange: 115
Grey: 95 or less
 17m 59s
Performed as RX
Andrew Shum 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 12 reps
Workout Scaled
Andrew Shum 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%
 155-175-193 lbs
Performed as RX
Andrew Shum 09/08/2016 RifTribe 090816.B 10 min AMRAP of:
8-med ball cleans
12-sit-ups
16-Air squats
 5 rounds 20 reps
Performed as RX
Andrew Shum 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.
 258 reps
Performed as RX
Andrew Shum 09/05/2016 RifTribe None Bear Canyon Trail:

- 8 mile round trip
- 1473 vertical feet		 3h 5m 00s
Performed as RX
Andrew Shum 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)
 43m 30s
Performed as RX
Andrew Shum 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
 21m 36s
Workout Scaled
Andrew Shum 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
 133-149-160 lbs
Performed as RX
Andrew Shum 09/01/2016 RifTribe 9-1-16 (B) For Time (10 min cap)
25-20-15 of:
KB Swings #20/16
Push-ups
 5m 00s
Performed as RX
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