Richard Tavai

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

November 1, 2017

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Deadlift (65% of 1RM)
Box Jumps (24/20)
Results: 9m 30s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
15 Leg lifts (bench or floor)
15 Russian twist w/WB (20/10)
15 Shoulder pass through each rep move hands closer together
15 Air squats
15 good mornings

Dynamic stretches (5 min)
Demonstrate each stretching exercise
Shoulder stretches with resistance band

Strength (not for time)
Deadlift 1RM
1-1-1-1-1-1-1

Lang #495 deadlift

1 similar workout

Date Name WorkoutDescription Results
11/01/2017 Metcon (for time)
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Deadlift (65% of 1RM)
Box Jumps (24/20)
 9m 30s
Performed as RX