Bike

• 3h 38m 28s
• 50.02 miles
• 13.74 Mi/hr

Wowsa. Nice. Some hills, some lake stuff...some more hills. My friend struggled the last ten miles or so, which freaked me out some b/c usually it's ME telling HER I need to hold up a bit or slow down...but we made it and it's all good. Distance PR for us. Max speed was 29.6 (new PR for me) and rest time was 24:40 which is NOT included in the time.

Strength

• 45m

8:00 am CF
Power clean 5 X 3
65
85
95
110 X 2 (rep PR)
115 X 1 (PR)

Then AMRAP in 10 minutes of:
Run 200 yards, 15 box jumps (18"), 15 boy push ups, 15 wall balls (15# ball)

I completed 2 full rounds, and got the run done on 3rd. Good WOD.

Strength

• 40m

CF: Overhead squats 6X1:
50
60
70
80ish (not full depth)
80
90

Prevous PR was 80ish. This 80 and 90 were full depth.

Then Annie which is 50 double unders, 50 sit ups, 40 double unders, 40 sit ups, 30 double unders, 30 sit ups, 20 double unders, 20 sit ups, 10 double unders, 10 sit ups. Time was 10:20 this time. Last time was in April and time was 11:30.

Strength

• 30m

Box Jumps
5 x 5 (First set at 18", then rest at 24")

3 rounds for time of:
10 Pull-ups (5 kipping, 5 jumping)
15 HSPU (to 5# DB on end)
10 Deadlifts, 135#
15 Wall Balls, 15# (Big one that's hard to hold)
14:27

Strength

CF: Hang (squat) snatch. Supposed to be just find your max weight, then do one rep there. Then do 3 sets of 1 rep at 85% of that max weight. I did:
30x3, 40x3, 50x2, 60xfail, 60x1, 70x1, [60x1]3 sets.

Tested vert. I can't jump. =) Standing two foot jump = 16"

Bike

• 1h 18m 22s
• 20.02 miles
• 15.33 Mi/hr

First ride in FOREVER. Solo ride. I don't love that. Hammies are very sore from the seminar this weekend, but I neeeeeed to ride. Sigh. Tail wind on the way out. Not so much the way back.

Strength

• 30m

CF: Overhead Squat 3-3-3-3-3-3
30-40-50-60-70-80X1
The 70 and 80 were iffy form, but that's how you improve! =) 80 is a PR.