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Archive for the WOD Category

WOD – Tuesday – 08/04/15

WOD – Tuesday – 08/04/15
A) DB Row on a bench.
4 Sets of 10/each arm. – 2 second pause at the top.
*This upper body pulling ‘accessory’ exercise will help develope strength for those that do NOT
yet have pull-ups, and continue to build strength for those that DO.
B) 200m Farmer Carry. Go heavy, but limit to 2 drops
C) 4 Rounds For Time:
5 Wall Climbs (scale to 10 wtf’s)
10 Box Jumps 24/20 – step down
15 DB push press 40/25 – Use bar if not enough DB’s 95/65
30 Double Unders – (scale to 60 singles)

Register here for the Boynton Beach Lift Off

WOD – Monday – 08/03/15

WOD – Monday – 08/03/15
A) Back Squat:
10, 10, 8, 6 – increase through each of the 4 sets.
(start at at least 50%)
B) AMRAP 14:
5 Power Cleans 115/75
8 Front Rack Lunges 115/75
20 Lateral Bar hops
10 TTB (scale to 16 Abmat Sit-ups)

WOD – Friday – 07/31/15

WOD – Friday – 07/31/15
A) Back Squats
5-3-1, 5-3-1, 5-3-1
Increase weight for each of the 3 progressions
B) 3 Rounds For Time:
8 Squat Cleans 135/95
40 Double Unders
8 Power Snatch 95/65
400m Run
        RX+ do 165/110 Cleans & 135/95 Snatch

WOD – Thursday – 07/30/25

WOD – Thursday – 07/30/25
A) Gymnastics Practice. Pick a move or two. (10-12 minutes)
Handstand holds/walks, Kip, butterfly, hollowbody holds, muscle-up, etc…
B) For Time:
60 Calorie Row
50 KB Swings 53/35
40 Box Jump Overs 24/20
30 STO 115/95
20 Burpees over Bar
10 Wall Climbs
    RX+ do 155/105 STO & 30/24″ box
       Use staggered start times to accomodate rowers (ex: new heat every 5 minutes)

WOD – Wednesday – 07/29/15

WOD – Wednesday – 07/29/15
A) Power Clean Complex:
Pull to power position and pause for 2 seconds, then drop and perform 1 power clean
6 sets, approx 90 seconds rest between sets. Start arounds 65% of max power clean
B) 2 Rounds NOT For Time:
4 Turkish Gett-ups
10-15 Dips
15 Hollow Rocks
C) 4 Rounds For Time:
1 Rope Climbs (any time during round)
7 HSPU
9 Hang power cleans 115/75
11 TTB
RX+ Do Legless rope, 155/105 hang cleans, & 6″ Deficit HSPU

WOD – Tuesday – 07/28/15

WOD – Tuesday – 07/28/15
A) Thruster.
Find 1-rep max from the rack
B) AMRAP 5:
8 Thrusters 95/65
8 Pull-ups
RX+ do 115/75 & C2B
REST 3 MINUTES
C) AMRAP 5:
250m Row
8 Burpees over Erg.
Coaches, Athletes will need adequate space between rowers to allow for burpees
REST 3 MINUTES
D) AMRAP 5:
10 Wallball 20/14
10 DB Snatch 40/25
RX+ use 80/50

WOD – Monday – 07/27/15

WOD – Monday – 07/27/15
A) EMOM 9: (alt)
Min 1: 10 Floor wipes – with barbell (no more than 95/65)
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) Deadlift Progression:
2 x 8 Snatch Grip Deadlifts (start at 80% of max snatch)
2 x 8 Sumo Deadlifts
2 x 8 Clean Girp Deadlifts (regular)
     Increase weight for each of the 6 sets. Finish around 75-80% of max deadlift
C) 21-15-9
SDHP 95/65 (barbell)
Burpee over bar
    Cash out with 100 Double Unders or 200 Single jumps

WOD – Friday – 07/24/15

WOD – Friday – 07/24/15
A) Kipping pull-up / MU Practice – 10-15 minutes
This is time to either work on your gymnastic kip on the bar, or your kipping or butterfly pull-up
or your ring or bar muscle up with assistance from your coaches.
 
B) For Time:
10 HSPU (scale to DB Press)
12 Box Jump Overs 24/20
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
16 KB Snatch 53/35
18 Burpees
20 Clean & Jerks 135/95 (RX+ do 155/105)
18 Burpees
16 KB Snatch 53/35
14 Pull-ups (Rx+ do 10 Bar Muscle ups)
12 Box Jump Overs 24/20
10 HSPU (scale to DB Press)

WOD – Thursday – 07/23/15

WOD – Thursday – 07/23/15
ENDURANCE DAY THURSDAY
 
A) Shuttle Sprints – 10m
30 sec on / 30 sec rest – 6 Minutes (Rounds)
Score total reps. 1 hand touch on the ground
 
B) 6-8 Rope Climbs (OR) 10-12 Descending / Ascending planks
Not for time. Share Ropes. Take Turns
 
C) 1 Min on / 1 Minute rest x 3 rounds. (any order)
Row for Calories
Sit-ups
Double Unders (scale to singles)
KB Swings 53/35
Score is total reps/cals for all rounds. Keep running total

WOD – Wednesday – 07/22/15

WOD – Wednesday – 07/22/15

Happy Birthday Aline!

A) Back Squat
5 x 4 with 2 second pause at bottom.
Start at 60% and increase each of the 5 sets.
B) Weighted Push-up
10 Minutes to Find max weight (plates on your back)
(if unable to add weight, do 5 x 5 push-ups)
C) 3 Rounds For Time:
20 Wallball
15 TTB
5 Wall Climbs (scale to 10 wtf’s or 2 Box walk arounds)
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