Subscribe
A Rob Labar Gym
Call Us: (561) 702-4844

Blog

WOD – Tuesday – 02/27/17

A. For Time:
50 Clean and Jerks* 135/95
*EMOM, complete 5 t2b, starting @ 0:00
           (12 min time cap)
B. @ 12:00 – 22:00 on clock:
10 min to build to heavy 5-rep front squat (from rack)
(post wieght as a score)

Bootcamp – Tuesday – 02/28/17

A. 8 Rounds For Time:
12 Wallball 20/14
20 Double Unders (40 Singles)
7 Burpees
B. Plank Holds: 45 seconds hold / 15 seconds rest
Rotate through: Front, Left, Right
6 sets total (2 sets each)

WOD – Monday – 02/27/17

A. EMOM 10:
Power Clean + Hang Power Clean. Moderate weight
B. 3 RFT:
Row 20 calories
20 Thrusters 75/55
20 Pull-ups

Bootcamp – Monday – 02/27/17

A) 3 Rounds NOT For Time:
8-12 Ring Rows
100m Farmers Carry – Heavy
20 Air Squats
B) 3 Rounds For Time
18 Box Jump Overs 24/20
5 Wall Climbs (or 10 Walk The Floors)
400m Run

Bootcamp – Friday – 02/27/17

3 Rounds For Time:
200m Run
20 Walking Lunges
20 Calorie Row
20 Abmat Sit-ups
20 HR Push-ups
20 KB Swings 53/35
20/15 Calorie Bike

WOD – Friday – 02/24/17

Open WOD 17.1 (*Open athletes being judged, use 50/35)

10 alternating DB snatch 40/25*

15 burpee BJO 24/20″

20 snatch

15 burpee BJO

30 snatch

15 burpee BJO

40 snatch

15 burpee BJO

50 snatch

15 burpee BJO

WOD – Thursday – 02/23/17

Bring a Friend Thursday!

 

AMRAP 30:
Run 400m
21 Calorie Row
15 Calorie Bike
9 Power Cleans 135/95

 

 

Bootcamp – Thursday – 02/23/17

AMRAP 20:
12 Box Jumps 24/20 (show control at top)
12 Med-ball Cleans 20/14
12 Double Unders / 24 Singles
12 Pull-ups

WOD – Wednesday – 02/22/17

A. EMOM 12:
6-8 Deadlifts 225/155
6-8 Toes To Bar
B. AMRAP 12:
12 Shoulder-To-Overhead 115/75
12 Box Jump Overs 24/20
12 Calorie row
12 Pull-ups

Bootcamp – Wednesday – 02/22/17

A. 3 Sets Not For Time:
8-10 Toes To Bar
8-10 Dips
10 Walking Lunges
30-20-10
Wallballs 20/14
DB Snatch 40/25
Ab-Mat Sit-ups
     Run 400m after each Round
Page 1 of 15512345...102030...Last »

Today’s WOD

Bootcamp

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844