Monday 04/27/2026

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

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

Wednesday 12/21/2022

Strength
Front Squat + Push Press + Push Jerk 1x3
1 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy in 10-12 minutes -

WOD
“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

Friday 10/14/2022

WOD
"Ladies & Gentlemen"
5 Rounds For Time [25 Minute Cap]:
3 Rounds of "Cindy"
1 Round of "DT" 155#/105#

* 1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
* 1 Round of DT = 11 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks