Marcus Ricks

Hometown:
Unknown
Gym:
RCC Fitness for First Responders
Gender:
Male
Age:
--
Height:
--
Weight:
--

August 30, 2017

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)
Tabata 20 sec of work 10 sec of rest for 3 rounds. After each round, rotate to anther exercise
Battle rope
WB (20/10)
Deadlift (135/95) (100/75)
Weighted walking lunges (45/25)
KB swing (40/20)
Pull ups (kipping, band, and jumping)
Tire flips
100 m Run
Results: 13m 00s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 WB side toss (20/10)
15 Shoulder pass through
15 WB situp toss (10) lay in the situp position holding a medicine ball parallel to the floor then situp and toss the ball to the wall
15 Air squats
15 Good mornings

Dynamic stretches (5 min)

Strength
Deadlift for max weight
3-3-2-2-1

1 similar workout

Date Name WorkoutDescription Results
08/30/2017 Metcon (for time)
Tabata 20 sec of work 10 sec of rest for 3 rounds. After each round, rotate to anther exercise
Battle rope
WB (20/10)
Deadlift (135/95) (100/75)
Weighted walking lunges (45/25)
KB swing (40/20)
Pull ups (kipping, band, and jumping)
Tire flips
100 m Run
 13m 00s
Performed as RX