Bike

• 1h 30m
• 23.00 miles
• 15.33 Mi/hr

HILLS!! Hilliest ride I've ever done in Nebraska. Messed up my Garmin somehow...solo ride.

Strength

• 20m

CF: For time:
40 Double-Unders
10 DB Hang Cleans
1 Down-back
8 DB Hang Cleans
1 Down-back
6 DB Hang Cleans
1 Down-back
4 DB Hang Cleans
1 Down-back
2 DB Hang Cleans
1 Down-back
40 Double-Unders

We did hang power cleans. I used 25#. That's NOT the prescribed weight but it was what I could do. 5:30

Later in the day, I did the rest of the workout for today.
5 sets of 5 continuous kipping pull-ups. That's a PR for me. I've done one set of 5 continuous before, but not FIVE. I rested a few minutes between sets. Yay!

Strength

• 17m

CF: 1/2 "Filthy Fifty" which is 25 reps of each of the following, for time:
Box jumps 18"
Jumping pull-ups
Kettle bell swings (1 pood = 35#)
Walking lunges
Knees to elbows (hang from pull-up bar, pull knees up to elbows)
Push press 45#
Back extensions
Wall balls 15#
Burpees
Double unders
Time: 16:35

And the most exciting part was probably the Knees to Elbows (KTE) because previously I'd only ever been able to do one. Like, ever. Today I did 25.75. I missed one at the VERY end just didn't actually HIT my elbows, so I didn't count it. BAH!

Swim

• 18m
• -----
• -----

CF Endurance: Ran 1:00 on max effort,1:00 off (walked) for 9 reps. Ugh.

Run

• 20m
• 2.50 miles
• 08m /Mi

CF Endurance Workout:
Run 10 X 100m with 2:00 rest between each. I struggled with figuring out a system for oh...say...nine of the rounds. Der. Next time I'll get it down. =) I DID write down my oh-so-scientific times (I timed myself and it's hard to hit the timer consistently at "THE END."

1-19.63
2-18 something
3-18.79
4-18.31
5-18.44
6-Oops
7-18.41
8-18.27
9-18.01 (this FELT fast)
10-18.10

So, I get that I'm not a super duper sprinter. But this WAS my first running only workout maybe...ever? It was nice for something different.

Swim

• 15m
• 750.00 yards
• 02m /100 yards

Okay it's been so long since I swam I can't even FIGURE OUT HOW FAR I'VE GONE!!! GAH! It seriously took me ten minutes to figure it out. Der. I THINK the pool is 25m or yards or something but I dunno. Did 3 sets of 5 laps.

Strength

• 18m

CF:
4 rounds for time of:
-5 hang power clean (65#)
-10 pull-ups (5 kipping, 5 jumping)
-15 wall balls (15#)
-Run 200m
17:50