November 2016

“The Mighty Marines” by DB
4 RFT: 
-15 Pull-ups
-Row 250m
-5 Push-ups
-50m Bear Crawl
-5 Push-ups
-Row 250m
-15 KBS 53/35lbs
-25 Crunches
-Run 400m

** Crunches = lay flat with feet anchored, arms folded across the chest, raise upper body until both forearms or elbows simultaneously touch the thighs = 1 rep

Post time to responses.

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5 RFT: 
-3 Squat Clean 135/95 RX+ 165/115 MRX 105/65 or 3 Sand Bag Squat Clean 80/50
-6 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
-3 Squat Clean or 3 Sand Bag Squat Clean
Rest 1min after each round

Post total time minus 4 minutes of rest to responses.

“Presidential Priorities” by DB

For Time and Presidential Party:
-17 Democrat Deadlifts 115/80 RX+ 135/95 MRX 95/65
-2 Republican Rope Climbs 15′ MRX 10′
-1 Independent 600m Run
-17 Congressional Power Cleans 115/80 RX+ 135/95 MRX 95/65
-20 Senator Sit-Ups (ab-mat anchored) RX+ GHD Sit-Ups
-17 Politically Correct Pull-Ups RX+ C2B
-45 Democracy Double Unders
-2 Supreme Court Squat Snatches 115/80 RX+ 135/95 MRX 95/65
-17 Presidential Push Press 115/80 RX+ 135/95 MRX 95/65
-1 House of Represenatives 600m Row
-20 Trump T2Bs
-17 Hillary HSPU RX+ Strict MRX HRPU
-45 Democracy Double Unders
-1 Proud to Be an AMERICAN Thruster!

Post time to responses.

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2min AMRAP:
-5 Power Snatch
-200m Run
-Max Bar Facing Burpees

Rest 3 Minutes

4min AMRAP:
-10 Bar Facing Burpees
-400m Run
-Max OHS

Rest 3 Minutes

2min AMRAP:
-200m Run
-5 Bar Facing Burpees
-Max Hang Power Snatch

Rest 3 Minutes

4min AMRAP:
-400m Run
-10 Bar Facing Burpees
-Max Front Squats

Rest 3 Minutes

2 RFT:
-200m Run
-5 Bar Facing Burpees
-10 Back Squats
*Loads for all = 95/65 RX+ 115/80 MRX 75/55

Post results for each WOD to responses.

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