Andrew Shum

Hometown:
Unknown
Gym:
RifTribe
Gender:
Male
Age:
51
Height:
5' 11"
Weight:
182 lbs

November 13, 2015

Performed at: RifTribe
Workout Name: Metcon
Description: A: 5 min AMRAP
5-static holds with descend
12-KB shrugs
1 min Rest
B: 5 min AMRAP
5-ring rows
12-Over head plate lunges
1 min Rest
C: 5 min AMRAP
5-HSPU
12-Deadlift @ 155lb
Results: 180 reps
Performed as RX

6 similar workouts

Date Name WorkoutDescription Results
11/26/2015 strength/metcon A: Clean and Jerk
3-3-3-3-3-3
*Each one from floor.
*R1-3 build. R4-6 same weight

Part B: 15 min Cap
50-Thrusters (57lbs/25lbs)
50-KB Swings (20k/12k)
50-Pull-ups
50-Straight leg sit-ups
 16m 30s
Workout Scaled
11/13/2015 Metcon A: 5 min AMRAP
5-static holds with descend
12-KB shrugs
1 min Rest
B: 5 min AMRAP
5-ring rows
12-Over head plate lunges
1 min Rest
C: 5 min AMRAP
5-HSPU
12-Deadlift @ 155lb
 180 reps
Performed as RX
10/29/2015 Strength + Metcon A: Push Press (2 rounds)
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%

B: 12 min AMRAP of
8-push-ups
6-box jumps
6-pull-ups
8-1 arm KB snatch (20k/12k)
 6 rounds 15 reps
Performed as RX
10/27/2015 Strength and Metcon A: 12 min 5 sets of:
3-Thrusters + 3 Push press

Rest 3 min
B: 8 min AMRAP of:
5-Squat Cleans (95lbs)
8-Burpees
27-DUs
 4 rounds 0 reps
Performed as RX
09/03/2015 Sept 3 Metcon 4 rds of:
10-Front rack lunges (95/45#)
10-KB Swings
10-Wall-Balls 20/10#
Cash out: 50 push-ups and 50 Russian Twists (16k kettle bell)		 13m 20s
Performed as RX
06/04/2015 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