MONDAY 12.3.18

Monday RE-test!  This one was actually posted before we were officially taking scores - on Christmas Eve of 2016 and then again on 10/16/2017!  Make sure you log your score for this one!  We will definitely test it again!  See Program C for a version with a bike or row!

ACCESSORY WORKOUTS THAT WORK WELL TODAY:

BUTTS AND GUTS - OLY - POWER

PR0GRAM A

50 MANMAKERS FOR TIME

1 MANMAKER =
PUSH UP
ROW
ROW
SQUAT CLEAN
THRUSTER

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs

(We haven't had RX+ the first 2 times we posted this one!)

PROGRAM B

50 MANMAKERS FOR TIME

1 MANMAKER =
DEADLIFT
ROW
SQUAT CLEAN
THRUSTER

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#
RX Plus Women: 75#

PROGRAM C

FOR TIME
50 CAL ASSAULT BIKE (same for men and women on this one)
50 MANMAKERS

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 25# DBs

May also sub 50 Cal Row!

For the push ups, make sure the chest touches the ground at the bottom and you lock all of the way out at the top!  Go to your knees for this and the rows if you need to!

For the rows you will keep the belly tight and try to avoid rotating too much.  Pull the dumbbell up to your ribs with your elbow going back!

You will then jump your feet in (or step in) pick the dumbbells up with a flat back and perform a squat clean.  Make sure on the squat that the knees are out, heels are down and chest is up!  Butt needs to be lower than the hips!  Drive through the heels to stand and transfer the leg drive into the press!

Get the dumbbells locked out completely over your head with the biceps in the ears!