Monday 05/11/2026

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WOD
"Profiterole"
25:00 AMRAP
1 Mile Run
Max Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)

Monday 04/27/2026

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Strength 
Back Squat 5x3
Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8

WOD
"LA Lakers"
10 Rounds For Time:
200m run
2 rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats

Monday 04/24/2023

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Strength 1
Power Snatch 3x2
3 sets x 2 Power Snatches @ 75% of 1RM Snatch
* Rest 60-90 seconds between sets *

Strength 2
Overhead Squat 3x3
3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *

WOD
"Red Snapper"
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats