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A Rob Labar Gym
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Archive for the WOD Category

Normal hours on the 4th!

Normal hours on the 4th!

We will have classes at 9 & 10am on Saturday, July 4th.

Coaches choice for the WOD as usual.

WOD – FRIDAY – 07/03/15

WOD – FRIDAY – 07/03/15
A) 2 Rounds NOT For Time: (empty bar)
7 hang muscle snatch
7 press unders
7 snatch balance
 
B) EMOM 10:
Min 1: Snatch Pull + Snatch @ 70-85%
Min 2: 3-5 box jumps…..High.
 
BENCHMARK FRIDAY!!
C) Isabelle
30 snatch for time (full or power) 135/95

WOD – Thursday – 07/02/15

WOD – Thursday – 07/02/15
A) 6 x 400m Run – every 4 minutes
record fastest and slowest time.
(try to stay consistent). Don’t skip this day…it’s important.
B) 2 Rounds For Time
50 KB Swings 53/35
25 HR Push-ups
50 Double Unders (scale to 100 single jumps)

WOD – Wednesday – 07/01/15

WOD – Wednesday – 07/01/15
A) Back Squat
10,8,6 10,8,6
(2nd progression is heavier than 1st)
 
B) AMRAP 8:
5 Hang Power Snatch 115/85 (RX+ do 135/95)
10 Lateral Bar Hops
15 Abmat Sit-ups
 
REST 4 MINUTES
 
C) AMRAP 8:
1-Hand Farmers Carry 50m – Right 70/53
1-Hand Farmers Carry 50m – Left 70/53
4 Wallclimbs
6 Box jumps 30/24

WOD – Tuesday – 06/30/15

WOD – Tuesday – 06/30/15
A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 3 Power Cleans @ 65-70%
B) 8 Mins to build to a heavy Power Clean
C) AMRAP 15:
7 Deadlifts 225/155*
9 Burpee over Bar
200m Run
*RX+ use 275/185

WOD – Monday – 06/29/15

WOD – Monday – 06/29/15
A) Thrusters
6 x 3 Increasing – From floor or rack – Post 3 rep-max
B1) From 0:00-7:00, AMRAP of:
8 Thrusters 95/65
8 TTB
    REST 1 MIN.
B2) From 8:00-15:00, AMRAP of:
10 KB Swings 53/35 – Overhead
10 Box Step Up 24/20 – full extension on top of box
    (Score B1 & B2 separately)

WOD – Friday – 06/26/15

WOD – Friday – 06/26/15
A) Clean & Jerk Complex:
1 Clean + 1 Front Squat + 1 Jerk
15 Mins to build to a heavy set
B) Front Squat
3 x 2. Build quickly to a heavy Double
C) AMRAP 8:
12 Wallballs 20/14
2 Wallclimb
10 TTB

WOD – Thursday – 06/25/15

WOD – Thursday – 06/25/15
A) Bench Press
5 x 5 – increasing
 
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
75 Dubs (150 Singles)
50m OH Plate Walking Lunges 45/25
800m Run
     REST 3 MINS BTWN ROUNDS

WOD – Wednesday – 06/24/15

WOD – Wednesday – 06/24/15
A) 2 Rounds NOT For time
4 Turkish Gett-ups
20 hollow Rocks
10 Good Mornings 45/35 (use a 4 second negative….one thousand 1, one thousand 2…..)
B) Deadlifts
8-8-6-6-4-4-2
Do NOT max out. Do NOT post load. Start at 50% and Finish no more than 90%
C) For Time
BUY IN: 400m Run
Then 4 Rounds of:
16 KB Swings 53/35 (American Swings)
8 Burpee Box Jump Overs 24/20

WOD – Tuesday – 06/23/15

WOD – Tuesday – 06/23/15
A) Shoulder Press
5 x 3. Increasing weight. Do NOT post load
NO DIP DRIVE
B) 3 Rounds For Time:
21 pull-ups
15 Push Press 115/85
9 Squat Snatch 115/85
RX+ Version:
21 C2B pull-ups
15 HSPU
9 Squat Snatch 135/95
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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

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