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

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

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

(10#/20# vest)

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.

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″)

50 Lunges

50 Push Press

50 Burpees

50 Knees to Elbows

50 Front Squat

50 Kettlebell Swings

400m Run

Overhead Squat
5 x 5 @ 60-65%, 45#
2-3 second pause at bottom of squat on reps 1,3, 5

AMRAP 12mins:
800m Run
20 Box Jumps Rx: 20
10 Burpees
5 Hang Power Cleans Rx: 75

Total: 1 round + 6 burpees

New Reebok nanos felt good on the squats, but not smooth on the run.

Warmup:
500m run, lunges, inchworms, spidermans, straight-legged marches, squat-holds, OHS with resistance bands, resistance band stuff.

Strength & skill:
5x5 OHS @ 65% with pauses on reps 1, 3, 5

I don't really have a 1RM, or a 3RM, so I just practiced my OHS with a 15# trainer bar. Tried with 10# plates on either side and just fell over. Couldn't do it. Using the 15# bar was OK with the new weightlifting shoes. I could pause & hold at the bottom. Coach told me I have to do squat therapy of wall squats & pole squats every day to increase my mobility.

WOD:
12 min AMRAP
800m run
20 box jumps @ 18"
10 burpees
5 hang power cleans (Rx 105#, did 85#)
Finished 1 round + 2nd run

First run at 8 min/mi. The box jumps were OK. Tried bounding a bit, and that went faster. Burpees were tiring. The HPCs were easy. In retrospect, I knew I was never going to finish 2 rounds, so I should've Rx'd the weight, since I can do that no problem.

First time here. Fun hike with Mike, Cha, and the dogs. I think it was about 6 miles total.

20 burpees
2 wallball

18 burpees
4 wallball

etc. to
2 burpees
20 wallball