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WOD – Wednesday – 01/27/16

WOD – Wednesday – 01/27/16
A) EMOM 14: (alt)
4 Shoulder to Overhead. Building if possible. Should be MODERATE
30 dubs / 60 singles + 2-3 WTF
B) For Time:
50-30-10
KB swings; 53/35
goblet squats
HR pushups

Bootcamp – Wednesday – 01/27/16

5 Rounds For Time:
15 Wallballs 20/14
10 Burpees
5 Box Jump overs 24/20
100m Run

Bootcamp – Tuesday – 01/26/16

A) 3 Rounds NOT For Time
8 Tire Flips (grab a partner….or 2)
20 Walking Lunges
15 hollow Rocks
B) 3 Rounds FOR Time:
5 Man Makers 40/25
30 Double Unders (or 60 Singles)
100m Farmers Carry 40/25
20 Abmat Sit-ups

WOD – Tuesday – 01/26/16

WOD – Tuesday – 01/26/16
A) For Time:
21-15-9
Front squat; 135/95. RX+ 155/115
HSPU
Hang power clean
   – Rest as needed. (coaches’ discretion)
B) EMOM 16: (alternating)
15-20 Wallballs
7-12 TTB
      (half of the class will start on WB and half will start on TTB). No score for this.

WOD – Monday – 01/25/16

WOD – Monday – 01/25/16
A. EMOM 14: (Alt)
4 power snatch @ 65%+. Building if possible
10 bar facing burpees (Burpee over Bar if too crowded)
B) 3RFT:
15 Power snatch 95/65 (should be significantly light than part A)
200m Run
15 SDLHP 95/65
15 Box jumps 24/20

Bootcamp – Monday – 01/25/16

A) EMOM 12: (alternating)
8-10 Box Jumps
8-10 Ring Rows or Pull-ups
B) 3RFT:
20 KB Swings 53/35
200m Run
15 HR Push-ups

WOD – Friday – 01/22/16

WOD – Friday – 01/22/16
Teams of 2:
row 2k (cumulative)
then..
2 RFT
75 burpees
75 wallball shot
75 s2o; 135/95
       (partners can mix it up as they wish….use 2 bars and balls if necessary)

Bootcamp – Friday – 01/22/16

30-20-10
SDHP 53/35
Abmat Situps
Pull-ups
    Run 200m with Sandbag after each round

WOD – Thursday – 01/21/18

A) Lurong WOD: (for Lurong participants)
3 Minutes of rowing for calories
       1 Minute rest
3 Minutes of Clusters (squat clean-thrusters)
      1 Minutes rest
3 Minutes of rowing for calories
      Rx 155/105, Scaled 95/65.
Beginners do Ground to Overhead instead of Clusters 55/35
Which ever option you choose, you will do exactly the same at end of challenge to compare
      (Add up all calories and all cluster reps for score)
 

 

Gym WOD: For NON-Lurong Participants. (Although you are welcome to do the Lurong WOD if you’d like)
800m Run
60 Double Unders (120 singles)
30 Back squats 135/95
20 HSPU
400m Run
80 Double Unders (160 singles)
20 Front Squats 135/95
15 HSPU
200m Run
100 Double Unders (200 singles)
10 Squat cleans 135/95
10 HSPU

Bootcamp – Thursday – 01/21/16

For Time:
Run 800m
25 GTO w/Medball 20/14*
25 Box Jump Overs 24/20
25 KB Swings 53/35
25 Burpees
Run 800m
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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