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Athlete Date Sort Location Workout Name Description Results
Hannah Shum 03/21/2017 RifTribe None 6 rounds of the following (20min):
3-Barbell Rows @ 135lb
6-Front Squats @ 135lb
18-KB Swings @ 20k/12k
*Add 1 rep each round and rowing weight and front squat are same.
 13m 39s
Workout Scaled
Hannah Shum 03/11/2017 RifTribe None Saturday
15 minute AMRAP of
4- C2B Burpees
8-Dumbell/KB Snatch 20k/12k
12-Sit-ups

Rest 1 min 		5 rounds 1 reps
Workout Scaled
Hannah Shum 03/11/2017 RifTribe None Saturday
15 minute AMRAP of
4- C2B Burpees
8-Dumbell/KB Snatch 20k/12k
12-Sit-ups

Rest 1 min 		5 rounds 1 reps
Workout Scaled
Hannah Shum 03/11/2017 RifTribe None 10! Of push-ups and air squats for time.
 4m 38s
Workout Scaled
Hannah Shum 03/07/2017 RifTribe None Tuesday

Tabata #1
-SDHP

Tabata #2
-Push ups

Tabata #3
-Hang cleans

Tabata #4
-Wall balls

Tabata #5
-V-ups
_plank		 185 reps
Workout Scaled
Hannah Shum 03/07/2017 RifTribe None Tuesday

Tabata #1
-SDHP

Tabata #2
-Push ups

Tabata #3
-Hang cleans

Tabata #4
-Wall balls

Tabata #5
-V-ups
_plank		 185 reps
Workout Scaled
Hannah Shum 02/28/2017 RifTribe 02282017 OHS-8min
0:00-2:00 min
10-OHS @ 65% 1RM
2:00-4:00 min
8-OHS @ 72% 1RM
4:00-6:00 min
6-OHS @ 76% 1RM
6:00-8:00 min
4-OHS @ 85% 1RM

*clean or power snatch. cannot squat snatch 1st rep.
*must finish reps in the 2 min window, if finish early you can move on to next round.
**record that finished part "a" in 8 min in comments

Rest 2 min

@ 10 min start 7 min AMRAP of:
4-HSPU
4-Strict Pull-ups
8-KB Squat Cleans 20k/16k
(1 KB and alternate arms each rep)
 3 rounds 12 reps
Workout Scaled
Hannah Shum 02/28/2017 RifTribe 02282017 OHS-8min
0:00-2:00 min
10-OHS @ 65% 1RM
2:00-4:00 min
8-OHS @ 72% 1RM
4:00-6:00 min
6-OHS @ 76% 1RM
6:00-8:00 min
4-OHS @ 85% 1RM

*clean or power snatch. cannot squat snatch 1st rep.
*must finish reps in the 2 min window, if finish early you can move on to next round.
**record that finished part "a" in 8 min in comments

Rest 2 min

@ 10 min start 7 min AMRAP of:
4-HSPU
4-Strict Pull-ups
8-KB Squat Cleans 20k/16k
(1 KB and alternate arms each rep)
 3 rounds 12 reps
Workout Scaled
Hannah Shum 02/28/2017 RifTribe 02282017 OHS-8min
0:00-2:00 min
10-OHS @ 65% 1RM
2:00-4:00 min
8-OHS @ 72% 1RM
4:00-6:00 min
6-OHS @ 76% 1RM
6:00-8:00 min
4-OHS @ 85% 1RM

*clean or power snatch. cannot squat snatch 1st rep.
*must finish reps in the 2 min window, if finish early you can move on to next round.
**record that finished part "a" in 8 min in comments

Rest 2 min

@ 10 min start 7 min AMRAP of:
4-HSPU
4-Strict Pull-ups
8-KB Squat Cleans 20k/16k
(1 KB and alternate arms each rep)
 3 rounds 12 reps
Workout Scaled
Hannah Shum 02/25/2017 RifTribe 11192016 Compare with November 19, 2016

For time:
4-min of plank
4-min of Hand stand hold
2 min rest
20- Pull-ups
30- Hand release push-ups
60-KB swings 53lb
120-Air Squats

*partition planks and Hand stand holds any way you want		 35m 30s
Workout Scaled
Hannah Shum 02/23/2017 RifTribe 02232017 500 DUs for time and at the beginning of each minute do 3 body weight front squats. 19m 56s
Workout Scaled
Hannah Shum 01/24/2017 RifTribe 01242017 For Time (22 min cap)

Buy-in: 100-DUs (225 singles)

4 Rounds of:
25-OHS @ #75
35-Sit-ups
45-Air Squats (holding 10lb plate)
 21m 13s
Workout Scaled
Hannah Shum 01/17/2017 RifTribe 01172017 14 min ladder
-Sit-ups
-Wall-Balls
-1 arm KB snatch

*start at 1 rep and go up adding a rep each round
*record total reps
 122 reps
Workout Scaled
Hannah Shum 01/14/2017 RifTribe 01142017 10 rounds of:

30 sec of burpees
Rest 30 sec
30 sec of 45-lb KB Thrusters
Rest 30 sec

*Odd rounds (1,3,5,7,9) right arm
and left arm for even rounds
*Record total reps
 113 reps
Performed as RX
Hannah Shum 01/12/2017 RifTribe 01122017 Every 90 sec perform (12 min):
1-power snatch + 2-OHS
*increase weight

At minute 12 begin the following:

15-12-9-6
-KB-Swings (45lb or more)
-Strict HSPU
 45 lbs
Performed as RX
Hannah Shum 01/10/2017 RifTribe 01102017 3 Rounds for time (cf wod has 400 m run in place of sit-ups)

30-sit-ups
15-pull-ups
50-Air squats
15-pull-ups
 31m 09s
Workout Scaled
Hannah Shum 01/07/2017 RifTribe 01072017 (Compare to Jan 4, 2015)
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
16- KB Clean and Jerks (20k/12k)
16-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17-KB Clean and Jerks (20k/12k)
17-Deadlifts @ 155
--max rep unbroken push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 18m 40s
Workout Scaled
Hannah Shum 03/02/2016 RifTribe Angie 100-Pull-ups
100-Push-ups
100-Sit-ups
100-Air Squats		 24m 46s
Performed as RX
Hannah Shum 02/05/2016 RifTribe Feb5.A 21-15-9
-Thrusters 65#/45
-Pull-ups
 13m 10s
Workout Scaled
Hannah 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
311 reps
Performed as RX
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