Andrew Shum

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

March 24, 2016

Performed at: RifTribe
Workout Name: Orange
Description: A: Every 3 min for 4 rounds (12 min)
Black: 3 sets of 2 strict muscle-ups
Ora: 3 sets of 3 strict C2 Ring pull-ups
Grey: 3 sets of 5 feet elevated Ring Rows

*rest 20 sec between cluster sets

B: 12 min to perform 4 sets of:
8 ea RFE (rear foot elevated) Front Rack Split Squat w/1 KB
8 strict hanging straight leg raise

*Choose KB weight: Black, Grey, Aqua
*rec color for part A and B if done as prescribed rx
Results: 27 reps
Performed as RX
Athlete's Notes: orange - 12kg KB

4 similar workouts

Date Name WorkoutDescription Results
10/13/2016 10132016-Orange Thursday
A: 3 rounds of (10 min cap)
400 m run
Rest 1 min

At 12 min mark start part B.

(8 min cap)
3 rounds of the following:
--Burpees
--Wall Ball 20/14
color for reps
-black: 20
-orange: 15
-Grey: 10
*record time for part A and B
(8:05, 4:45)		 5m 48s
Performed as RX
04/18/2016 Benchmark Orange X of
10-Burpee pull-ups
15-sit-ups (straight leg)
10-KB swings (20k)
20-Air Squats

Black=6 reds
 18m 13s
Performed as RX
03/24/2016 Orange A: Every 3 min for 4 rounds (12 min)
Black: 3 sets of 2 strict muscle-ups
Ora: 3 sets of 3 strict C2 Ring pull-ups
Grey: 3 sets of 5 feet elevated Ring Rows

*rest 20 sec between cluster sets

B: 12 min to perform 4 sets of:
8 ea RFE (rear foot elevated) Front Rack Split Squat w/1 KB
8 strict hanging straight leg raise

*Choose KB weight: Black, Grey, Aqua
*rec color for part A and B if done as prescribed rx
 27 reps
Performed as RX
07/14/2015 July14 (orange) For time 22 min cap:

Orange:
Buy-in: 20 Burpees
5 rounds of
9 pull-ups
6 deadlifts (185/125)
Cash out: 20 Burpees
 15m 00s
Performed as RX