Richard Tavai

Hometown:
Laurinburg, NC
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
--
Height:
6' 2"
Weight:
246 lbs

August 2, 2017

Performed at: RCC Fitness for First Responders
Description: Strength (20 min. time cap)
Deadlifts for max weight (record results)
3-3-2-2-1

Metcon (for time)
21-15-9
Deadlift (155/105) or 60% of max
Walking lunges Rx (45/25) scaled (25/10)
Results: 8m 50s
Performed as RX
Warmup: 3 rounds
10 Abmat situps
15 sec. plank holds
10 Shoulder pass through
10 Air squats
10 Good mornings

Dynamic stretches (5 min)
Athlete's Notes: #315 max

1 similar workout

Date Name WorkoutDescription Results
08/02/2017 Strength (20 min. time cap)
Deadlifts for max weight (record results)
3-3-2-2-1

Metcon (for time)
21-15-9
Deadlift (155/105) or 60% of max
Walking lunges Rx (45/25) scaled (25/10)
 8m 50s
Performed as RX