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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 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 23 reps
Performed as RX
Andrew Shum 07/14/2015 RifTribe July14 (orange) For time 22 min cap:

Orange:
Buy-in: 20 Burpees
5 rounds of
9 pull-ups
6 deadlifts (185/125)
Cash out: 20 Burpees
 15m 00s
Performed as RX
Andrew Shum 07/13/2015 RifTribe FGB (scaled) Complete 3 rounds of the following:

-Wall-ball (20/10)
-SDHP (75lbs)
-Box Jump (20)
-Push-press (75lbs)

one minute each movement
record total reps		 184 reps
Performed as RX
Andrew Shum 07/11/2015 RifTribe Part B 10-Push-ups
15-KB Swings (16kg)
20-Sit-ups
 5 rounds 18 reps
Performed as RX
Andrew Shum 07/10/2015 RifTribe 10 to 1 10 to 1 of
Front Squats 107lbs
Strict Pull-ups
*2 HSPU between each round
32m 47s
Workout Scaled
Andrew Shum 07/09/2015 RifTribe Part A Part A: (5 rounds) 3 min each round for each of us to cycle through the following: 2 deadlifts + 2 pulls + 2 hang power cleans (work to heaviest weight) 105-125-135-145-150 lbs
Performed as RX
Andrew Shum 07/09/2015 RifTribe Part B Part B: 2 rds (5 min)
30 sec max rep hang cleans (107lbs)
30 sec max rep push-ups
30 sec max rep Russian Twist
1 min rest
3rd rd
40 sec max rep hang cleans, push-ups, russian twist (2 min)
 130 reps
Performed as RX
Andrew Shum 07/08/2015 RifTribe July 8 EMOM (18 min)
4-HSPU
7-Thrusters (95lbs)
10-Burpees
*1 min rest

Tabata: push-ups, jump lunges, plank jacks, Goblet Squats
 0 rounds 118 reps
Workout Scaled
Andrew Shum 07/07/2015 RifTribe Welcome Back 2 Rounds of the following
2 minutes max ring rows
1 minute max sit-ups
2 minute max rep DUs (SUs)
1 min max rep sit-ups
2 min max rep front squat (115)
1 min max rep sit up
2 min rest
 333 reps
Performed as RX
Andrew Shum 06/29/2015 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 05s
Performed as RX
Andrew Shum 06/29/2015 RifTribe None 21-18-15-12-9-6-3
push-ups
sit-ups		 5m 44s
Performed as RX
Andrew Shum 06/27/2015 RifTribe None 21-18-15-12-9-6-3
push-ups
sit-ups		 5m 44s
Performed as RX
Andrew Shum 06/25/2015 RifTribe Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 03s
Performed as RX
Andrew Shum 06/22/2015 RifTribe Travel WOD #1 150 burpees for time 14m 10s
Performed as RX
Andrew Shum 06/20/2015 RifTribe ITF 3 rounds of the following (19 min)

6 min AMRAP of:
Buy-in of 45 air squats
30 DUs (2:1 singles)
15 Box Jumps (24/20)
10 Power Cleans 125/95 (scale to med ball cleans or KB cleans)
***rest 2 min***
 3 rounds 117 reps
Performed as RX
Andrew Shum 06/19/2015 RifTribe Friday June 19 For time:
Buy in 50 KB lunges with 2 KBs (16k)
4 rds of the following:
5-muscle-ups
10-Back Squats
15-burpees

*scale for muscle-ups is 8 strict pull-ups.
*weight for back squats:
Black:135/95
Blue: 125/85
Orange: 115/75
White: 95/65
Grey 75/55 or less
 20m 02s
Workout Scaled
Andrew Shum 06/16/2015 RifTribe Partner Partner WOD for time:
20-Push-ups (partner Hand Stand Hold)
20-Sit-ups (L-hold)
20-KB Swings (45lb plate locked out overhead)
*Cash-out 150 Med Ball Thrusters

One partner does one movement as long as the other partner is performing the part in parenthesis.
17m 03s
Performed as RX
Andrew Shum 06/15/2015 RifTribe June 15a Front Squats
5-4-3-3-2-max reps at 80%		 12 reps
Performed as RX
Andrew Shum 06/15/2015 RifTribe June 15 15 min AMRAP
20-Push press (75lbs)
20-Wall Balls
20-Pull-ups
 5 rounds 44 reps
Performed as RX
Andrew Shum 06/13/2015 RifTribe Saturday 4 Rds for time:
Buy in with 200 m run
20 KB Swings (16k/12k)
20 Russian Twists
20 Box Jumps (24/20)
20 KB Cleans
20 sec handstand hold
Cashout 30 Burpee Pull-ups
 25m 00s
Performed as RX
Andrew Shum 06/11/2015 RifTribe Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 39m 24s
Performed as RX
Andrew Shum 06/09/2015 RifTribe Strength 5,4,3,2,1 of Cleans 107-127-137-157-177 lbs
Performed as RX
Andrew Shum 06/09/2015 RifTribe Retest 12 Min Amrap of
200 m run
Max Rep-pull-ups
*once you drop from Bar you run		 66 reps
Performed as RX
Andrew Shum 06/06/2015 RifTribe RifTribe 80-DUs (2:1 singles)
50-Sit-ups
50-Hand Release Push-ups
80-DUs (2:1 singles)
50- Weighted Sit-ups (25lb)
50-Burpees
80-DUs (2:1 singles)
50-Knees to Elbow (scale K2Chest)
50-Push-ups
200-Air Squats
--Cash out with 3 min plank

*reps must be divided evenly.
*One partner works and other rests
*No more than 10 reps at a time per partner except on DUs and Air Squats do 20-25.
 23m 10s
Performed as RX
Andrew Shum 06/05/2015 RifTribe RifTribe Strong Part A: Front Squat
5-5-5-5-5-5 (@60,70,75, 80, 85%)
 165 lbs
Performed as RX
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