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Athlete Date Sort Location Workout Name Description Results
Andrew Shum 12/03/2019 RifTribe 12-3-2019 Front Squats (15 min)
6-6-4-4-2-2-1

8 min AMRAP
3-strict pull-ups
6-med-ball get-ups 20/14
9-KB swings 53/35lb

*Total Reps for AMRAP
*Add 2RM and 1RM in strength pr's.		 75 reps
Performed as RX
Andrew Shum 12/02/2019 RifTribe 12-2-2019 4 Rounds
Buy in: 30-Sit-ups
4-Power Snatches (110/80)
8- KB push-press (each arm) 45lb/26lb
16- Box jumps
Cash out: 15 Burpee Pull-ups
 17m 19s
Workout Scaled
Andrew Shum 11/23/2019 RifTribe 11-23-2019 For Time:
3 rounds of:
20-Jump lunges
30-sit-ups
50-single-unders

Cash-out with one of the below options:
A) 8 Bar muscle-ups
B)15-Strict-pull-ups
C) 25-C2B pull-ups
D) 35-Pull-ups
 11m 30s
Performed as RX
Andrew Shum 11/22/2019 RifTribe 11-22-2019 AMRAP (14 min)
5-squat cleans (135/95)
5-Ring Dips
20-DUs
 5 rounds 5 reps
Performed as RX
Andrew Shum 11/21/2019 RifTribe 11-21-2019 10!
--Burpees to pull-up bar (both hands touch pull-up bar)
--Knee raises (above parallel from pull-up bar)		 6m 55s
Performed as RX
Andrew Shum 11/21/2019 RifTribe 11-21-2019 5 rounds of snatch work
1 snatch deadlift (1off ground) + 1 hang snatch + 1 high hang snatch + 1 OHS
*find max weight
 95 lbs
Performed as RX
Andrew Shum 11/20/2019 RifTribe 11-20-2019 EMOM 20 min
Min 1: 3 unbroken strict pull-ups
Min 2: 6 unbroken push-ups

*record each round completed unbroken		 20 rounds 0 reps
Performed as RX
Andrew Shum 11/19/2019 RifTribe 11-19-2019 ---Strict Press: 5-4-3-3-2-2-2

---Grace
Half @ 95lbs (15 reps)
Half @ 110lb (15 reps)
 5m 55s
Performed as RX
Andrew Shum 11/18/2019 RifTribe 11-18-2019 0-3 min
3 rounds of
5-jump pull-ups
5-HR push-ups
10-Air squats

3-7 min
3 rounds of
6-pull-ups
6-HR push-ups
10-Goblet Squats (20k/12k)

7-14 min
3 rounds of
7-C2B pull-ups
7-deficit push-ups (yellow plt/grn plate)
12-jump squats
 11m 30s
Workout Scaled
Andrew Shum 11/14/2019 RifTribe None Every 4 minutes for 6 rounds (24 min)

4-C2B pull-ups
8-Deadlifts
12-OTB Burpees

Weight for dead-lifts
205lb/135lb
*record slowest time
 3m 10s
Workout Scaled
Andrew Shum 09/26/2019 RifTribe 26Sept19 For time (25 min cap)
20-15-10
-KB swings 53/35lb
-1 arm KB front squat (alternate arm 5 reps)

Rest 1 Min

20-15-10
-Alt KB snatch 45lb/35lb
-1 arm KB over head step lunges
*switch every 5 reps

Rest 1 Min

20-15-10
-HR push-ups
-Jumping Squats

 18m 53s
Performed as RX
Andrew Shum 09/24/2019 RifTribe 24Sept19 A: 5 sets of 5 Back Squats
*build to heavy weight

B: 3 rounds (12 min)
40 sec work/ 20 sec rest
-Goblet squats 45lb/26lb
-plank
-Front Rack Lunges 75lb/45lb
-Hollow body hold

record weight for part A in the strength section and reps for goblet squats and lunges here.		 102 reps
Performed as RX
Andrew Shum 09/21/2019 RifTribe 21Sep19 17 min cap Partner WOD

100-KB Swings
100-Push-ups
100-Sit-ups
100-Jump Squats
*with remaining time do partner burpees and record reps.		 42 reps
Performed as RX
Andrew Shum 09/20/2019 RifTribe 20Sep19 3 Tabata rounds of:
-thrusters (naked barbell)
-side plank (right)
-side plank (left)
-burpees

*record reps for thrusters and burpees, rx if you made it through all the side planks		 90 reps
Performed as RX
Andrew Shum 09/17/2019 RifTribe 17Sep19 1 power clean + 1 push j + 1 split j

8 min AMRAP of
1-KB strict press w/each arm
1-power clean @ 155/95

record weight in comments		 4 rounds 12 reps
Performed as RX
Andrew Shum 09/16/2019 RifTribe 16Sept19 27 min Cap
2 rounds of:
75-DUs
30-Russian KB swings 24k/16k
20-Goblet alternating reverse lunges 24k/16k

2 rounds of:
50-over the bar bell jumps
30-Barbel push-ups
20-Power Cleans @115/75

2 rounds of:
25-Mountain Climbers
30-Sit-ups
20-Box Jumps 24/20
 27m 00s
Performed as RX
Andrew Shum 09/12/2019 RifTribe Thursday Part A: OHS
5x3 build to a heavy weight

Part B: 9 min cap

50-OHS 55% of above
50-KB swings 24k/16k

Record 3 rep weight in comments and in strength PR		 9m 00s
Performed as RX
Andrew Shum 09/12/2019 RifTribe Tuesday WOD 20 Rounds of:
1-Squat Clean (155/100)
2-Box Jumps
3-Burpees
 12m 50s
Performed as RX
Andrew Shum 09/05/2019 RifTribe Thursday WOD Part A (12 min): 1RM Push press

Part B:
60-Plate to Overhead
50-Push press (55% of above weight)
40-Plate overhead Reverse Lunges
 16m 00s
Performed as RX
Andrew Shum 09/03/2019 RifTribe Tuesday Wod Part A: 12 min
Find a heavy squat clean

Part B:
12 min partner AMRAP
4-power cleans from the ground 95lb/65lb
6-front squats 95lb/65lb
 200 lbs
Performed as RX
Andrew Shum 09/02/2019 RifTribe Monday Wod 16 min AMRAP
2-KB push jerk (split reps evenly between arms) 53lb/35lb
2-KB swings (53lb/35lb)
2-V-ups
25-DUs
4-KB push jerk
4-KB swings
4-V-ups
25-DUs

*Add two reps each round
 6 rounds 14 reps
Performed as RX
Andrew Shum 08/30/2019 RifTribe Friday WOD 15-12-9-6
--Bar to overhead (110lb/65lb)
--Hang Power Cleans(110lb/65lb)
*Cash-out with 30 OTB Burpees
 15m 00s
Performed as RX
Andrew Shum 08/29/2019 RifTribe Regular WOD For Time:
150-med-ball front squats 20/14
100-sit-ups
75-push-ups
50-KB bent over rows 45lb/26lb
 22m 00s
Performed as RX
Andrew Shum 08/23/2019 RifTribe Regular WOD Partner WOD
24 min AMRAP of:
12-Deadlifts
20-Barbell push-ups
28-KB SDHP (24k/16k)
 12 rounds 0 reps
Performed as RX
Andrew Shum 08/22/2019 RifTribe Regular WOD 3 Rounds for time (27 min cap) of:

100-DUs
30 sec rest

20-Box jumps (30/24)
30 sec rest

20-back rack reverse lunges
30 sec rest

Cash out with 100 air squats
 22m 00s
Workout Scaled
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