Richard Tavai

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

January 29, 2018

Performed at: RCC Fitness for First Responders
Description: Metcon (for time)
21-15-9
Push Jerk Rx (135/95) Intermediate (115/75) Beginner (95/65)
Walking or Standing lunges (45/25)
Results: 11m 23s
Performed as RX
Warmup: Warm up (not for time)
3 rounds
10 Abmat sit-ups W/WB (20/10)
10 Sec plank hold
10 Shoulder pass through w/triceps pull downs
10 KB press

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

Strength (not for time)
Push jerk
5-5-4-3-2

1 similar workout

Date Name WorkoutDescription Results
01/29/2018 Metcon (for time)
21-15-9
Push Jerk Rx (135/95) Intermediate (115/75) Beginner (95/65)
Walking or Standing lunges (45/25)
 11m 23s
Performed as RX