WARHEADS
5 Rounds
20 Toes-to-Bar (OR 20 GHD Sit Ups)
15 Handstand Push Ups (OR 10 Strict Handstand Push Ups)
STRENGTH
AMRAP in allotted time
10 Ring Pushups
10 Strict Pull Ups
15 Inverted Skull Crusher
15 Double Dumbbell Curls
15 Oblique Med Ball Twists (each side)
30 sec side plank (each side)
30 sec plank
30yd Single DB Overhead Carry (each side) (as heavy as possible)
30yd Double DB Farmers Carry (each side) (as heavy as possible)
-Rest 2 min b/t round-
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10