David McDonald

Hometown:
Rockingham, NC
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
37
Height:
5' 11"
Weight:
239 lbs

August 12, 2017

Performed at: RCC Fitness for First Responders
Workout Name: Buy In/Cash Out
Description: Endurance
2 rounds of 200 m farmers carry (45/25)

Metcon (for time)
Buy In
35 DU (70 SU)
200 m run
10 Pull ups (kipping, band assist)
200 m run
20 T2B (knee to elbows, knee ups, Russian twist w/WB)
200 m run
30 Box jumps (24/20) step ups
200 m run
40 WB (20/10)
200 m run
35 DU (70 SU)
Cash out
Results: 15m 03s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 sec. plank hold
10 shoulder pass through
10 Abmat situp
10 KB shoulder press

Dynamic stretches (5 min)

1 similar workout

Date Name WorkoutDescription Results
08/12/2017 Buy In/Cash Out Endurance
2 rounds of 200 m farmers carry (45/25)

Metcon (for time)
Buy In
35 DU (70 SU)
200 m run
10 Pull ups (kipping, band assist)
200 m run
20 T2B (knee to elbows, knee ups, Russian twist w/WB)
200 m run
30 Box jumps (24/20) step ups
200 m run
40 WB (20/10)
200 m run
35 DU (70 SU)
Cash out
 15m 03s
Performed as RX