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Athlete Date Location Workout Name DescriptionSort Results
Andrew Shum 09/19/2017 RifTribe 09192017
21-15-9-19-20
--KB Strict Press (16k/8k) (=reps per arm)
--Box Jumps 24/20
--Barbell OHS (45lbs/20lbs)
 13m 07s
Workout Scaled
Andrew Shum 04/04/2016 RifTribe April4.B
B: For time (8 min cap)
30 Clean and Jerks or Snatches
*55% of part A
 1m 38s
Performed as RX
Andrew Shum 11/06/2017 RifTribe 11062017 5 rounds (3 min each)
30 sec Hand stand hold
20-KB Swings (53lb/35lb)
20-OHS @ 75lb/45lb
30 sec rest
 223 reps
Workout Scaled
Andrew Shum 07/29/2017 RifTribe Built for Speed Built for Speed:
12 rounds of:
14-KB Cleans (35lb/25lb)168
12-KB Jerks (35lb/25lb)144
15-DUs (180)
*492

*1/2-R/arm and 1/2-L/arm		 15m 31s
Performed as RX
Andrew Shum 05/07/2018 RifTribe 5072018 Strength: Push Press
3-3-3 @ 65% 1RM
3-3-3 @ 75% 1RM
2-2-2 @ 84% 1RM

Metcon: 9 min AMRAP
8-KB Push press (5R/5L arm)
12-Box Jumps
2-Turkish Getups
*KB weight is 20k/12k
 4 rounds 6 reps
Performed as RX
Andrew Shum 10/22/2015 RifTribe Oct 22, 2015 5-Bench Press @ 75%
5-Wall-Walks
12-K2E
 2 rounds 0 reps
Workout Scaled
Andrew Shum 04/01/2016 RifTribe April1.A 12 min to find 3RM Hang
Power Clean.

*once bar picked up then do 3 reps unbroken
*Squat cleans are no reps		 155 lbs
Performed as RX
Andrew Shum 10/03/2017 RifTribe 10032017 15 min AMRAP of:
8-KB-push-jerk (24k/16k)
15- Ring Rows
20-Flutter Kicks
 6 rounds 6 reps
Performed as RX
Andrew Shum 02/05/2016 RifTribe Feb5.A 21-15-9
-Thrusters 65#/45
-Pull-ups
 6m 07s
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 04/09/2015 RifTribe None 4 Rounds of:
20-KB Thrusters (35lbs)
15-Box Jumps (24)
10- Chest 2 Bar pull-ups
5- Power Cleans @65-70%		 21m 15s
Workout Scaled
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
Andrew Shum 08/20/2019 RifTribe regular WOD Every 4 minutes for 6 rounds (24 min)
8-power snatch
12-HR burpees
24-sit-ups
(@95/55 (or best scale)
 264 reps
Workout Scaled
Andrew Shum 05/12/2018 RifTribe 5122018 "Anna's 18th B'day"

5 Rds. (24 min Cap)
of:
11-Hang Cleans (115lb/85lb)
17-Russian Twists (45lb/25lb)
18-KB Snatch (20k/12k) (divide evenly)
20 sec Hand Stand Hold
-Rest 1 min
*record time of slowest round
4m 00s
Performed as RX
Andrew Shum 04/07/2017 RifTribe 04072017 #1 (9 min)
45-36-27-20
DUs
18-12-9-3
HSPU

#2 (9 min)
21-15-9-6
-Pull-ups
-Hang Squat Clean (95lb/65lb)

#3 (9 min)
27-21-18-12
-KB Snatch (20k/12) (alternate arms)
-200 m run
*Record total time to finish all 3 sections.		 270 reps
Workout Scaled
Andrew Shum 02/02/2018 RifTribe 02Feb2018 (12 min AMRAP)

6-Barbell Rows (115lb)
6-KB Clean and Jerk 53lb/35lb
9-Barbell Rows (115lb)
9-KB Clean and Jerk 53lb/35lb
20-DU's
 3 rounds 12 reps
Performed as RX
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 06/26/2017 RifTribe 06262017 (15 min)
2-2-2-2-2-2
*Build to 2RM Hang Snatch (pos 2)
*can be squat or power

15-12-9-6 for time:
-Power Snatch @ 65% of above 2RM
-Box Jumps 24/20
 7m 01s
Performed as RX
Andrew Shum 08/06/2015 RifTribe Shoulder smoke (20 min cap)
15-12-9-6-3
-push-ups
-strict press (rx = 75/45 or more) *kids use kettle bell

*Complete 25 Air Squats between each round!
 11m 09s
Performed as RX
Andrew Shum 09/02/2016 RifTribe 9-2-16 (22 min cap)
15-12-9-6-3 of:
Strict C2B
HSPU
*400 m run after each round
 21m 36s
Workout Scaled
Andrew Shum 02/27/2016 RifTribe Feb27. Sat! (22 min cap)
Buy in: 200 DUs

45-30-15 reps of:
--HSPU
--Strict Pull-ups

Cash-out 200 DUs
*must swap every 5 reps on HSPU and Strict Pull-ups. 2:1 singles
 36m 57s
Performed as RX
Andrew Shum 08/14/2017 RifTribe Andrew's 44th (25 min cap)
Buy in: 30 Wall Balls

25-20-15-10-5
--thrusters (75lbs)
--push-ups
--Bar bell Rows (75lbs)

Cash-out: 15 Squat Cleans @ 155lb
 24m 48s
Performed as RX
Andrew Shum 03/01/2018 RifTribe None (25 min. cap)

5 Rounds of:
10 Front Squats
3 Dead Lifts

*Add total amount of weight for your score. 		1610 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 08/12/2017 RifTribe 08122017 (Body)
100-Sit-ups
40-Pull-ups
100-Air Squats
40-Push-ups
100-Mountain Climbers
40-Burpees
1 min plank
1 min Handstand hold
 29m 08s
Performed as RX
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