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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 06/05/2015 RifTribe Part B Part B: 3 rounds of the following (8min cap):
Max reps strict pull-ups,
immediately followed by 10 Burpees
Rest 90 sec

*must get at least 5 strict pull-ups in the first round.
Black:25lb additional weight
Blue: 15lb additional weight
Orange: Body Weight
 17 reps
Performed as RX
Andrew Shum 06/04/2015 RifTribe MetCon 4 rounds for time:
20-KB push press (16k)
15-Box jumps
10-Thrusters (95lbs)
*Cashout: 75 sit-ups
 17m 12s
Performed as RX
Andrew Shum 06/02/2015 RifTribe Part B of 31 OHS (65lbs) (15min cap)
31 Burpees
31 Pistols
31 Weighted sit-ups (25lbs)
 8m 42s
Workout Scaled
Andrew Shum 06/01/2015 RifTribe Part A (12 min)Complex of:
3 deadlift + 3 Squat Cleans (%from 1rm squat clean)
R1@ 55%
R2@ 65%
R3@ 75%
R4@ 85%
R5@ 90%
 145 lbs
Performed as RX
Andrew Shum 06/01/2015 RifTribe Part B 3 Rounds 4 time of:
10-C2B
10-Deadlift (185lbs)
10-Box Jumps
 15m 00s
Workout Scaled
Andrew Shum 05/30/2015 RifTribe Saturday Countdown 21-15-12-9-6-3 (men and teens)

Push-ups (feet on 10" ledge)
Goblet Squats (16k)
One Arm Snatch (20k/10k)
**Perform 5 strict pull-ups after each round, even last one (first 3 must always be unbroken)
 21m 43s
Performed as RX
Andrew Shum 05/29/2015 RifTribe 3 Rep Max Strict Press (shoulder press)
12 min to find 3 rep max		 115 lbs
Performed as RX
Andrew Shum 05/29/2015 RifTribe Part B Part B: AMRAP (12 min)

8- Bar Ring Rows (75lbs)
8-KB Box Step ups (16k/20)
8-KB strict press (16k)
 7 rounds 0 reps
Performed as RX
Andrew Shum 05/28/2015 RifTribe Part A Part A: EMOM (6 rds 18 min)
Min 1- 5 HSPU
Min 2- 8 Med Ball Cleans (20/10)
Min 3- 10 SDHP (75lbs)
*1 min rest
 6 rounds 0 reps
Performed as RX
Andrew Shum 05/28/2015 RifTribe Part B: Part B: 3 rounds of :
30 sec max rep strict pull-ups
30 sec max rep sit-ups
51 reps
Performed as RX
Andrew Shum 05/26/2015 RifTribe None Part A: Back Squats (15 min)
3-3-3-3-3-3 building to 3RM

Part B: 3 Rounds of (9 min total):
30 sec max reps Hang Power Cleans
30 sec Rest
30 sec max rep Med Ball Sit-ups
30 sec Rest
30 sec max rep Ring Dips
30 sec Rest
(cleans 75/95/115/125/135)		 225 / 109 reps lbs
Performed as RX
Andrew Shum 05/25/2015 RifTribe Strength Part B: 3-3-3-3-3
Weighted Strict Pull-ups 3RM
*10 Goblet Squats between each round (even last one)
 17 lbs
Performed as RX
Andrew Shum 05/25/2015 RifTribe Strength Part A: find 1RM Split Jerk
1-1-1-1-1
 165 lbs
Performed as RX
Andrew Shum 05/23/2015 RifTribe Chelsea (Scaled) Chelsea (Scaled reps)
EMOM for 30 min (choose color)
Blue
5 pull-ups
5 push-ups
12 Squats
Orange
4 pull-ups
4 push-ups
10 Squats
Grey
3 pull-ups (3:1 Ring Rows)
3 push-ups
8 Squats
 30 rounds 0 reps
Workout Scaled
Andrew Shum 05/22/2015 RifTribe Friday WOD 3 rds of:
10-HSPU
20-Pull-ups
30-Sit-ups
40-DUs
90 sec rest
*rec time to complete, but not final 90 sec rest.
Extra credit: 25 V-ups and 25 KB Thrusters
 24m 15s
Performed as RX
Andrew Shum 05/21/2015 RifTribe Thursday WOD 20 min AMRAP of :
Buy-in: 200 m run
2 Deadlifts
2 Burpees
2 Box Jumps (24/20)
4 Deadlifts
4 Burpees
4 Box Jumps (24/20)
*Add 2 reps to each movement per round.
*Perform 200 m run every 4 min.
 7 rounds 0 reps
Performed as RX
Andrew Shum 05/18/2015 RifTribe PartA Every 90 sec perform the following sequence to a heavy weight:
1 Snatch + 1 Low Hang Snatch + 1 OHS
 67 lbs
Performed as RX
Andrew Shum 05/18/2015 RifTribe Part B 10 min AMRAP
5 OHS
10 Box Jumps
15 KB Swings
 4 rounds 8 reps
Workout Scaled
Andrew Shum 05/15/2015 RifTribe Friday Grind 4 Rounds of:
40- Sit-ups
30-Goblet Squats (16kg)
20- One Arm Snatch (15-20kg/10-15kg)

**Cash out with 25 strict pull-ups
 18m 35s
Performed as RX
Andrew Shum 05/14/2015 RifTribe Thursday Fun Part A: Every 90 seconds (6rds for 9min)
-5 Front Squats @ 60% 1rpm
-5 box jumps

Part B: AMRAP (9 min)
12-Push-ups
9- Thrusters (95lbs)
6- C2B
Rx on part A is completing all reps, record reps for completed rounds in part A (3 sets = 30 reps) and add to part B.		 3 rounds 8 reps
Workout Scaled
Andrew Shum 05/12/2015 RifTribe Partner 6 min AMRAP of:
--Wall-Balls (20/10)
Rest 1 min
6 min AMRAP of:
--Push Press (75lbs)
rest 1 min
4 min AMRAP of DUs

*Cash out with partner Hand Stand Hold for 90 sec
**one partner on wall and can only come down once other partner gets on wall.
*both partners divide reps evenly		 409 reps
Performed as RX
Andrew Shum 05/11/2015 RifTribe Part B: 5-Power Cleans (117lb)
5-Box Jumps
5-Ring Dips
 6 rounds 5 reps
Performed as RX
Andrew Shum 05/11/2015 RifTribe Part A: Part A: 3-3-3-3-3-3
Front Squats build to heavy weight
(not max). 3 Sec tempo lower.
 147 lbs
Performed as RX
Andrew Shum 05/08/2015 RifTribe Part B 10 min AMRAP
6-Back Squats (135lbs)
12- Box Jumps (24)
18- KB Push Press (16k)
6- Turkish Get ups
 2 rounds 6 reps
Performed as RX
Andrew Shum 05/06/2015 RifTribe Cindy Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 15 rounds 0 reps
Performed as RX
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