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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 01/27/2016 RifTribe Travel WOD #1 150 burpees for time 10m 56s
Performed as RX
Andrew Shum 01/26/2016 RifTribe None 26th Tuesday
Heavy Hang Cleans
7-7-7-7-7-

*perform the following after
each round of cleans:
-5 HSPU
-5 C2B
-25 Air Squats
 135 lbs
Performed as RX
Andrew Shum 01/25/2016 RifTribe None 25th Monday
5 Rounds of:
12-Froggers
12-Box Step-ups (20/16 #95/65)
12-Hand Release Push-ups
12-Thrusters (65lbs)		 15m 13s
Workout Scaled
Andrew Shum 01/23/2016 RifTribe None Saturday
TABATA
1.
Kb swings
Kb strict press
REST 1 MIN
2.
V ups
K2E
REST 1 MIN
3.
over-head lunges (45/25)
Thrusters (75/35)
184 reps
Performed as RX
Andrew Shum 01/21/2016 RifTribe None Thursday
Push-press
5-5-3-3-2-2- as many reps as possible with weight used for 5
8 minutes running clock, perform 1 min each of:
Air squats
Push ups
Box jumos
Pull ups
Wall balls
Burpess
DUs
Extra credit- 100 sit ups, 1min plank

*write total reps completed and amount of reps completed on pushpress
 160 reps
Performed as RX
Andrew Shum 01/19/2016 RifTribe None Tuesday
bottom to bottom
5 TABATA rounds
X Squats
*20 seconds work, 10 seconds rest at bottom of squat.
Black: 95/75
Blue: 75/45
Orange: 45/25
Grey: air squats
363 reps
Performed as RX
Andrew Shum 01/16/2016 RifTribe Jan16 2016 X rounds of:
10-Burpee Pull-ups
15-straight leg sit-ups
10-KB Swings (20k/12k)
20-Air Squats

Black= 10 rounds
Blue = 8 rounds
Orange= 6 rounds
Grey = 5 rounds or less
 20m 21s
Performed as RX
Andrew Shum 01/15/2016 RifTribe Jan15 2016 Part A: Deadlift
3-3-2-2-1-1-1
Build to heaviest weight
 287 lbs
Performed as RX
Andrew Shum 01/14/2016 RifTribe Interval (6 rounds 23 min)
Partner WOD
30 sec max rep snatch (75lbs)
30 sec burpees
****1 min rest****
30 sec sit-ups
30 med-ball thrusters
****1 min rest****
 628 reps
Performed as RX
Andrew Shum 01/11/2016 RifTribe Strength Part A: Strict Press
2-2-2-2-2-1-1
Start at heavy and go heavier
 132 lbs
Performed as RX
Andrew Shum 01/09/2016 RifTribe Marheba Landi Partner WOD
100-75-25
--pull-ups
--push-ups
--Goblet Squats
* Divide reps by 5s or 10s evenly.
 26m 10s
Performed as RX
Andrew Shum 01/08/2016 RifTribe Jan8.16.A A: Bench Press (12 min)
5-3-3-1-1
Record 3RM and 1RM
215 lbs
Performed as RX
Andrew Shum 01/08/2016 RifTribe Jan8.16.B 10 min AMRAP of:
6-push-ups
8-Ring Rows
16-Sit-ups
 202 reps
Performed as RX
Andrew Shum 01/07/2016 RifTribe Jan7.2016 4 Rounds of:
10-pistols
10-Hand Release Push-ups
10-K2E
10-1 arm snatch (45/25) 5 each arm
 10m 07s
Performed as RX
Andrew Shum 01/05/2016 RifTribe Jan5 21 min EMOM of the following:
Min 1: 6-10 strict pull-ups
Min 2: 10 front rack lunges #95/45
Min 3: 20 Sit-ups

*record total strict-pull-up reps and rx if done
as prescribed.
Extra Credit: 50-KB Strict Press + 50 Push-ups
 252 reps
Performed as RX
Andrew Shum 01/04/2016 RifTribe Resoolved 20-KB Clean and Jerks 20k/12k
20-Deadlifts @155lb
-max rep unbroken Push-ups
15- KB Clean and Jerks 20k/12k
15- Deadlifts @155lb
-max rep unbroken Push-ups
2 min rest
20- KB Clean and Jerks 20k/12k
20- Deadlifts @155lb
-max rep unbroken Push-ups
16- KB Clean and Jerks 20k/12k
16- Deadlifts @155lb
-max rep unbroken Push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 20m 05s
Performed as RX
Andrew Shum 12/26/2015 RifTribe 2 min madness 2 min max rep of each movement:
--Front Squat @ 65% body weight
--Bar over head @ 65% body weight
--Hang Cleans @ 65% body weight

2 min max rep of the following (6 min total)
--Pull-up
--Burpees
--Box Jumps		 146 reps
Performed as RX
Andrew Shum 12/25/2015 RifTribe 12 Days of Christmas 100m run
2 deadlifts (185/97)
3 burpees
4 box jumps
5 pushups
6 pullups
7 sit ups
8 gobblet squats (45/26)
9 KB swings
10 Wall balls
11 DU's
12 HSPU 		31m 00s
Performed as RX
Andrew Shum 12/22/2015 RifTribe Dec22.2015b 3 min AMRAP of:
3-L-pull-ups
3-HSPU
4-OHS with wooden plates
 2 rounds 2 reps
Performed as RX
Andrew Shum 12/21/2015 RifTribe Dec21.2015 Part A: OHS
4-4-4-4
*Build to heaviest weight
 57 lbs
Performed as RX
Andrew Shum 12/21/2015 RifTribe Dec21.2015b Part B: 4 Rounds
25-Thrusters (45lb)
10-Toes to Bar (scale K2E/K2C)
200 m run
 14m 02s
Performed as RX
Andrew Shum 12/19/2015 RifTribe None Saturday (4 rounds 23 min)
45 sec max rep SDHP
15 sec rest
45 sec max rep Burpees
15 sec rest
1 min Rest
45 sec max rep KB swing (20k/12)
15 sec rest
45 sec max rep Med Ball Thruster
15 sec rest
1 min Rest		 294 reps
Performed as RX
Andrew Shum 12/18/2015 RifTribe None Friday
Each round @ 3 min each (6rds) do:
5-C2B
10-Box Jumps
15-Push-press (82lbs)		 180 reps
Performed as RX
Andrew Shum 12/17/2015 RifTribe Thursday Thursday
EMOM (18 min 6 rounds)
Min 1: Bar sequence
***(choose own weight)
2-squat cleans
2-hang cleans
2-Jerks
Min 2: 35-DUs
Min 3: 20-Butterfly Sit-ups

B: 10 to 1 of (7 min Cap)
-push-ups
-Air Squats		 2m 48s
Performed as RX
Andrew Shum 12/15/2015 RifTribe Fat Bar Tuesday
4 Rounds of:
10-Fat Bar Deadlifts (90lbs)
12-Over head Lunges
25-Weighted Sit-ups (16k kb)		 13m 14s
Performed as RX
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