W1 5k w/obstacles & W2 Bike, Muscle Up, Ropes, Rings

06/01/14

Workout 1 Down & Dirty 5k w/obstacles


Workout 2

Bike 6 miles
Bar Muscle Ups x 5, 3, 2

5 rounds of:
Rope Ascent (16' ) x 1
Muscle Ups x 2
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Rings 15 minutes

Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k

08/04/13

8 rounds of:
Situps x 25
Hand-Release Pushups x 25
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10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
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Bike 10k
Run 5k

Situp, Burpee (PR), KB Swing, Snatch, Rope, Speed Bag

07/02/13

Situps x 100
Burpees x 100 (6:25) PR
KB Swing x 100
4 rounds of:
Squat Snatch (135) x 4
Rope Ascent (17') x 2
Speed Bag (2:00)