Richard Tavai

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

October 21, 2017

Performed at: RCC Fitness for First Responders
Workout Name: Chipper
Description: Metcon (for time)
Chipper
35 DU (70 SU)
10 Pullups (bands, kipping, box)
6 Thrusters Rx+ (95/75) Rx (75/45) Scaled (45/Medicine ball)
20 Pushups
6 Thrusters
30 T2B (knee2 elbows or knee ups, abmat)
6 Thrusters
40 W/B (20/10)
6 Thrusters
200 m run
Results: 15m 25s
Performed as RX
Warmup: 3 rounds
15 Russian twist w/W/B
15 Swimming plank hold
15 Shoulder pass through
15 Air squats

Dynamic stretches (5 min)
Demonstrate each stretching exercise

Endurance (for time)
800 m run (2 laps)

2 similar workouts

Date Name WorkoutDescription Results
10/21/2017 Chipper Metcon (for time)
Chipper
35 DU (70 SU)
10 Pullups (bands, kipping, box)
6 Thrusters Rx+ (95/75) Rx (75/45) Scaled (45/Medicine ball)
20 Pushups
6 Thrusters
30 T2B (knee2 elbows or knee ups, abmat)
6 Thrusters
40 W/B (20/10)
6 Thrusters
200 m run
 15m 25s
Performed as RX
08/19/2017 Chipper Metcon (for time)
Chipper

100 WB (20/10)
100 KB swings (40/20)
100 SU (30 DU) jump rope
100 Box Jumps (24/20) scaled (step ups)

2 man team event for time, where team members will chip away at the WOD however they see fit. Team must work on the same exercise before moving to the next event. If done by one person, perform half the reps on each exercise.

#performed 50 reps per exercise		 15m 28s
Performed as RX