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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 08/31/2016 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
 26m 24s
Performed as RX
Andrew Shum 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)
 15m 43s
Workout Scaled
Andrew Shum 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)
 22m 24s
Workout Scaled
Andrew Shum 08/25/2016 RifTribe 24Aug16b 21-15-9 of:
-Push-press #80
-Front rack lunges #80
-One arm dumbbell snatch #55		 12m 28s
Workout Scaled
Andrew Shum 08/24/2016 RifTribe 24Aug16 EMOM (10 min)
Each minute complete the following:

5-pull-ups (20lb weight vest)
10-Air squats (20lb weight vest)		 125 reps
Workout Scaled
Andrew Shum 08/23/2016 RifTribe Aug23.16 Every 5 minutes for 5 rounds:
7-Deadlifts 155/105
6-Hang power cleans 155/105
5-Deadifts
4-Hang power cleans
3-Deadlifts
2-Hang power cleans
100 m MB ball run 20/14

record slowest time to finish and color/weight in comments.

Blue=135/95
Orange=115/75
Grey-75/55 or less
 124 reps
Workout Scaled
Andrew Shum 08/22/2016 RifTribe Aug22.16 A: Cleans (10 mins)
1-1-1-1-1-1
 155-166-177-188-198-203 lbs
Performed as RX
Andrew Shum 08/22/2016 RifTribe Aug8.22 B: Bench press (10 mins)
1-1-1-1-1-1

*record heaviest		 95-135-185-205-225-225 lbs
Performed as RX
Andrew Shum 08/22/2016 RifTribe Aug.22.16 5 min EMOM
20-sit-ups
20-DUs

record # of completed rounds in the time domain. 		3 rounds 36 reps
Performed as RX
Andrew Shum 08/20/2016 RifTribe Aug.20.16 For time (25 min cap)
Buy-in 25 med ball burpees #20/14
400 m run
40 Russian KB swings 20k/16k
400 m run
30 Russian KB swings
200 m run
20 Russian KB swings
200 m run
10 Russian KB swings
Cash-out 25 med ball burpees #20/14
 19m 39s
Workout Scaled
Andrew Shum 08/19/2016 RifTribe Aug15.16 EMOM (21 min)
Min 1: 6-8 strict pull ups
Min 2: 8 box jumps 30
Min 3: 12 KB swings #20k/#16k
125 reps
Workout Scaled
Andrew Shum 08/01/2016 RifTribe Yorfit - 080116 10 rounds:

150m run
10 burpees		 16m 46s
Performed as RX
Andrew Shum 07/29/2016 RifTribe Yorfit - 072916 15 min AMRAP:

4 rounds of:

min 1 = max rep push-ups
min 2 = max rep sit-ups
min 3 = max rep air squats
min 4 = 1 min rest		 387 reps
Performed as RX
Andrew Shum 07/26/2016 RifTribe Yorfit - 072616 Partner WOD

16 min AMRAP

2 frog jumps
2 sit-ups
4 frog jumps
4 sit-ups
6 frog jumps
6 sit-ups
etc.		 32 rounds 36 reps
Performed as RX
Andrew Shum 07/25/2016 RifTribe Yorfit - 072516 15 min AMRAP

4 rounds

min 1 = max rep ring rows
min 2 = max rep burpees
min 3 = max rep ground to standing rope climbs
min 4 = rest		 169 reps
Performed as RX
Andrew Shum 07/22/2016 RifTribe Yorfit - 072216 18-min AMRAP:

100 ft bear crawl
400m run
15 burpees

one round = 515 reps		 4 rounds 100 reps
Performed as RX
Andrew Shum 07/21/2016 RifTribe Yorfit - 072116 16 min AMRAP

100 ft walking lunges
12 goblet squats (24kg)		 8 rounds 100 reps
Performed as RX
Andrew Shum 07/19/2016 RifTribe Yorfit - 071916 Partner WOD

18 min. AMRAP:

400m run with med ball
40 sit-ups + med ball toss
20 hand-release push-ups		 3 rounds 419 reps
Performed as RX
Andrew Shum 07/18/2016 RifTribe Yorfit - 071816 Partner WOD

15 min:

Buy-in = 150 wall balls

AMRAP plate ground to overhead (35 lb)
 213 reps
Performed as RX
Andrew Shum 07/15/2016 RifTribe Yorfit - 071516 Partner WOD

18 min

Buy-in = 800m run

AMRAP of 12 Russian KB swings (53 lb)
and 6 lying toes to bar

 25 rounds 17 reps
Performed as RX
Andrew Shum 07/14/2016 RifTribe Yorfit- 071416 Partner WOD

18 min AMRAP:

15 burpee box jumps (30")
40ft bear crawl		 15 rounds 15 reps
Performed as RX
Andrew Shum 07/12/2016 RifTribe Yorfit - 071216 Partner WOD

4 rounds of

3 min AMRAP:
5 jumping pull-ups
10 push-ups
5 knees to chest

1 min rest between rounds		 15 rounds 32 reps
Performed as RX
Andrew Shum 07/07/2016 RifTribe Yorfit - 070716 Partner WOD

18 min AMRAP
400m run
5 rope climbs (floor to standing)
25 KB swings		 5 rounds 200 reps
Performed as RX
Andrew Shum 07/06/2016 RifTribe Yorfit - 070616 5 rounds

3 min AMRAP:
6 burpees over the plate
12 plate overhead (35lb)

1 min rest between rounds		 12 rounds 33 reps
Performed as RX
Andrew Shum 07/05/2016 RifTribe Yorfit - 070516 Partner WOD

15 min AMRAP
Plank
AND
5 ring rows
10 push-ups

One partner planks while other does AMRAP. Switch as necessary.
 21 rounds 6 reps
Performed as RX
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