50 Lunges

50 Push Press

50 Burpees

50 Knees to Elbows

50 Front Squat

50 Kettlebell Swings

400m Run

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
5 x :15 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
8-12 x Pause Bench Press @ moderate weight (each rep stops at chest); rest :30
8-12 x Pause V-Grip PullDown @ moderate weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
5/arm x ½ Turkish Get-Up (from lying to sitting position = 1 rep); rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

What an awesome day on Monday! Thank you all for coming out and doing Murph. With the matching funds, we raised around $1,300 for the LZ Michigan Scholarship Endowment! The efforts we saw from all of you were simply amazing. I know a lot of you were nervous coming in to it, but hopefully you found something out about yourself. I can tell you that the coaches saw what you are capable of and truly appreciated the effort you put forth. Thanks again to all of you. We really love the CrossFit 616 family and you all mean a great deal to us!
We’re going to take it a little easy on Tuesday and then get into testing for the next couple of weeks. Get ready for some fun!

Workout for Tuesday, May 28
100 Hollow Rocks
100 Superman
Break up as needed

WOD
21-15-9
Kettle Bell Swings
Box Jumps (30″/24″)

200 m ski
2 DL @75%
4 HSPU
6 PU
8 GHD SU
10 grasshoppers

Endurance
2x800m Runs (3 mins rest)
3:10 - 3:20
I wanted to do the first one in about 2:55 but for some reason I went too slow.
On the second one there were many cars and people blocking my way.
Still it was an okay aerobic workout.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

Sprint Intervals:

150m - 150m x 5 - rolling start - 5min rest between - 25.34, 21.56, 19.78, 22.34, 21.78
100m - 100m x 4 - rolling start - 4 min rest between - 13.94, 13.03, 13.19, 13.22

Man Makers 5x2... 35,35,44,53,62

W 30sec / H 30sec / R 30sec x 4
Mountain climbers / Plank hold
Goblet squat 52lbs / Wall sit
Double Kb clean 44lbs / Rack hold 44lbs
Weighted sit-up 45lbs / Flutter kick

30 Wall Balls (20/16)
30 Mountain Climbers

20 Wall Balls
20 Mountain Climbers

10 Wall Balls
10 Mountain Climbers

20 Wall Balls
20 Mountain Climbers

30 Wall Balls
30 Mountain Climbers

Pre-WOD:
- Work up to a heavy jerk

WOD:
2 rounds, both rounds for time. Rest as needed between rounds.

- 1000M Row
- 30 Push Press (95#,65#)
- 15 C2B

Round 1: 7:25 (1000M Run)
Round 2: ......still on the clock....4:08 for the row (1000M Row)