Richard Tavai

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

August 26, 2017

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)
4 rounds

200m Run
10 T2B (knee to elbows, knee ups, abmat)
10 Box Jumps (24/20)
10 HRPU
10 KB snatches (40/10) alternate arms
10 Burpees
10 WB (20/10)
Results: 40m 20s
Performed as RX
Warmup: 3 rounds
15 Swimming plank
15 Shoulder pass through
15 WB situp toss (10) partner will hold your feet as you lay in the situp position holding a WB parallel to the floor and toss the ball to your partner
15 Air squats

Dynamic stretches (5 min)
Endurance

EMOM
5 rounds
30 DU (60 SU)

1 similar workout

Date Name WorkoutDescription Results
08/26/2017 Metcon (for time)
4 rounds

200m Run
10 T2B (knee to elbows, knee ups, abmat)
10 Box Jumps (24/20)
10 HRPU
10 KB snatches (40/10) alternate arms
10 Burpees
10 WB (20/10)
 40m 20s
Performed as RX