Richard Tavai

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

August 23, 2017

Performed at: RCC Fitness for First Responders
Description: Strength and Endurance
2 Rounds
200 m Farmers Carry (25/10)


Metcon (for time)
21-15-9
Weighted walking lunges Rx + (2 40lb KB) Rx (45/25 plate) scaled (25/10 plate)
Pull ups (kipping/band/jumping)

Note: After completing each round run 100 m
Results: 14m 28s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
10 Swimming plank
10 Shoulder pass through
10 Air squat
10 Good mornings
10 Russian twist w/WB (10)

Dynamic stretches (5 min)

1 similar workout

Date Name WorkoutDescription Results
08/23/2017 Strength and Endurance
2 Rounds
200 m Farmers Carry (25/10)


Metcon (for time)
21-15-9
Weighted walking lunges Rx + (2 40lb KB) Rx (45/25 plate) scaled (25/10 plate)
Pull ups (kipping/band/jumping)

Note: After completing each round run 100 m
 14m 28s
Performed as RX