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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 07/01/2016 RifTribe Yorfit - 070116 5 rounds

2 min AMRAP
10 KB swings (16kg)
5 goblet squats (16kg)

1 min rest		 24 rounds 11 reps
Performed as RX
Andrew Shum 06/30/2016 RifTribe Yorfit - 063016 Partner WOD

16 min AMRAP
400m run
Max wall balls 		215 reps
Performed as RX
Andrew Shum 06/28/2016 RifTribe YorFit - 062816 Partner WOD:

18-minute AMRAP of:

6 - burpies to plate
15 - plate squats		 22 rounds 13 reps
Performed as RX
Andrew Shum 06/27/2016 RifTribe YorFit - 062716 Partner WOD:

16-minute AMRAP of:

6 - hand release push-ups
12 - sit-ups
18 - air squats		 19 rounds 13 reps
Performed as RX
Andrew Shum 06/16/2016 RifTribe Grace 135 pound Clean and Jerk, 30 reps 9m 54s
Performed as RX
Andrew Shum 06/16/2016 RifTribe None part B- for time:

cash in of 50 wall balls
*if broken up or athlete stops, 5 burpees!

10!
push ups
sit ups		 7m 55s
Performed as RX
Andrew Shum 06/10/2016 RifTribe Benchmark#3 21-15-9

--Deadlifts @185
--Box jumps 24"/20"

15-9-6

--Pull-ups
--HSPU		 19m 37s
Workout Scaled
Andrew Shum 06/06/2016 RifTribe None 6th Monday
A: Clean and Jerk (12 min)
8 @ 65%
6 @ 75%
4 @ 85%
*record weight

B: EMOM (12 min)
Odd min: 10 KB squat cleans (2 kb)
#20k/16k
Even min: 40 s plank

 84 reps
Performed as RX
Andrew Shum 06/04/2016 RifTribe June4 5 rounds/ 20 min total
Every 4 min on the minute perform 1 round of the following:
10/8- C2B pull-ups
20- 20 box step ups with 20k/16k KB
30- sit-ups

*reduce sit-ups by half for first time missing 4 min cap.
*reduce step-ups by half for 2nd time missing 4 min cap
*KB held above waste but not behind the head.
*record slowest time to complete 4 min round.
 3m 56s
Performed as RX
Andrew Shum 06/03/2016 RifTribe June3.B 3 rounds of:
10-Back Squat (#95/#75)
15-Push-press (#95/#75)
10-Bent over Bar bell rows (#95/#75)
 5m 48s
Performed as RX
Andrew Shum 06/03/2016 RifTribe June3.A A: Back Squat
2-2-2-2-2-2-2-2
*increase weight
*3 sec lowering
 115-125-135-145-155-185-205-220 lbs
Performed as RX
Andrew Shum 06/02/2016 RifTribe June2 Black:
Buy in: 800 m run
3 rounds of:
20-Pull-ups
20-Front rack lunges (#75/#45)
Cash out: 800 m run

Orange: 400 m run/15-reps
White: 200 m run/10-reps/#55/35
 18m 33s
Performed as RX
Andrew Shum 05/31/2016 RifTribe May31 Part A: Squat Snatch
(15 min)
*15 reps @ 55% of 1rm
*15 reps @ 65% of 1rm

Part B: (8 min)
3 Rounds
1 min max reps Low hang power cleans
(#135/#80 minimum weight)
1 min max reps Burpees
1 min rest

*total reps
 83 reps
Performed as RX
Andrew Shum 05/30/2016 RifTribe BenchMark (compare 2-22) 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.
 17m 19s
Performed as RX
Andrew Shum 05/28/2016 RifTribe J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 27m 24s
Workout Scaled
Andrew Shum 05/26/2016 RifTribe 26 may 2016 10 Rounds
3-Hang Cleans
6-Ring Dips
9-Burpees
 19m 14s
Performed as RX
Andrew Shum 05/24/2016 RifTribe 24 may 2016 High Hang Power Snatch
A: 2-2-2-2-2-2 (6 rounds)
*increase weight each round 2rm
 75-80-85-95-100-105 lbs
Performed as RX
Andrew Shum 05/24/2016 RifTribe 24 may 2016 B: 30 high hang power snatch for time @ 65% from part A weight.
 1m 38s
Performed as RX
Andrew Shum 05/23/2016 RifTribe 23 may 2016 50-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
40-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
30-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
20-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
10-Goblet Squats #20/12k
20-Deficit Push-ups (wooden plate)
 13m 18s
Performed as RX
Andrew Shum 05/20/2016 RifTribe 20May2016 2 Rounds of:
800 m run
60-sit-ups
40-kb swings (20k/16)
20-push-ups
10-OH Lunges #95/65

Extra Credit = 100 Wall balls #20/14
 21m 14s
Performed as RX
Andrew Shum 05/19/2016 RifTribe 19May2016 Complete the following work in 25 minutes

OHS = 3-2-2-1-1-1
Thruster = 3-2-2-1-1-1
Push Press = 3-2-2-1-1-1
*Build to max and record total weight for all 3
(eg453lb)
 425 lbs
Performed as RX
Andrew Shum 05/17/2016 RifTribe 17May2016 Buy in: 100 wall balls #20/14
4 rounds of:
5-strict press #95/57
10-KB snatch (5 each arm)#16/12k
15-Pistols
 14m 29s
Performed as RX
Andrew Shum 05/16/2016 RifTribe 16May2016 A: Snatch/Clean and Jerk
5x5 shrugs @ % of 1rm
95%, 105%, 115%, 125%(x2)

B: Snatch/Clean and Jerk (EMOM 15 min)
Min 1-5 = 4-7-Snatch @ 85%
Min 6-10 = 6-8-C2B
Min 11-15 = 10-12-Burpees
 106 reps
Workout Scaled
Andrew Shum 05/13/2016 RifTribe FRIDAY 13TH 5 rounds of
13-Thrusters (80/57)
13-20 Box step-ups (80/57)
13-Pull-ups
13-Push-ups
 22m 00s
Performed as RX
Andrew Shum 05/12/2016 RifTribe None 12th Thursday
Every 3 minutes for 3 rounds (9 sets)
Set#1 (Min 0-3, 8-11,17-20) complete
12-Burpees
12-Box Jumps
2-C2B (strict)

rest 1 min

Set#2 (min 4-7,13-16,21-24) complete
100-DUs
10-Deadlifts (225/145)
6-Barbell push-ups

rest 1 min
*add 2 reps each round and 20 DUs
*record completed number of sets
 4 rounds 186 reps
Performed as RX
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