David McDonald

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

August 14, 2017

Performed at: RCC Fitness for First Responders
Workout Name: Black and Blue
Description: Strength
Power cleans for max weight
1-1-1-1-1-1-1

Metcon (for time)
Black and Blue
5 Rounds for time
10 Power cleans Rx (135/95) or (95/75) scaled (75/45)
10 Burpees
Results: 8m 34s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
10 swimming plank
10 shoulder pass through
10 Russian twist w/WB (10)
10 KB shoulder press
10 Air squats

Dynamic stretches (5 min)
Athlete's Notes: Hang clean 205

1 similar workout

Date Name WorkoutDescription Results
08/14/2017 Black and Blue Strength
Power cleans for max weight
1-1-1-1-1-1-1

Metcon (for time)
Black and Blue
5 Rounds for time
10 Power cleans Rx (135/95) or (95/75) scaled (75/45)
10 Burpees
 8m 34s
Performed as RX