2015-09-16 WOD + Run + Bike ride

Riding to work while car is in the shop, plus running for half-marathon training + WOD.

WARM
std warmup
tabata DUs
200m run
15 air squats (on wall)

MAIN
A. Benchpress 3x8 @65%
warm: 45x5, 95x5
main: 135x8, 135x8, 135x6 (failed 7th rep)

B. 6x 400m sprints
times: 1:15, 1:21, 1:22, 1:32, 1:22, 1:21
1:15 for a 400 is a PR for me.

C. 3x12 dips (I did weighted dips w 26# KB)
12, 12, 6+3+3

I added:

D. 2x Tuck Front Lever w 5 sec hold

E. 2x HSHold w shifting weight left/right 90/10

F. 6.5 KM bike ride (home to gym)

G. 7km bike ride (gym to work)

H. 4.9k run over lunch, 24:50, 5:03 pace

I. 10KM bike ride (work to meet-up with family)