Richard Tavai

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

September 9, 2017

Performed at: RCC Fitness for First Responders
Workout Name: Buy In/Cash Out
Description: Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Buy in
35 DU/70 SU

KB snatches (40/20)
Pull ups (kipping, band, and jumping)

Cash out
200 m run
Results: 13m 40s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 swimming plank
15 Abmat sit ups
15 Shoulder pass through
15 Air squats
15 HRPU

Dynamic stretches (5 min)

Strength
Bench press for max
3-3-3-3-3

2 similar workouts

Date Name WorkoutDescription Results
09/09/2017 Buy In/Cash Out Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Buy in
35 DU/70 SU

KB snatches (40/20)
Pull ups (kipping, band, and jumping)

Cash out
200 m run
 13m 40s
Performed as RX
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
 21m 15s
Performed as RX