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

Archive for the WOD Category

WOD – Wednesday – 09/02/15

WOD – Wednesday – 09/02/15
A) AMRAP 11:
10 alt DB snatch 40/25
10 abmat situps
10 HR pushups
      – rest 4 min
B) AMRAP 9:
8 DB thrusters; right hand – 40/25
8 DB thrusters; left hand
20 box jump overs; 24/20
      – rest 4 min
C) For Time (8 minute time cap)
run 800m
30 power clean 115/75
30 wallball shot 20/14
30 t2b
30 walking lunges
30 calorie airdyne (use rower if needed)

WOD – Tuesday – 09/01/15

WOD – Tuesday – 09/01/15
Perform 4 sets, rotating between A1 & A2:
A1) Push Press x 3 reps. (continue loading from last week)
A2) Mixed grip Strict Pull-up x 4-8 reps*
*if not able to do strict pullup; use band assistance. If 8 reps are ‘easy’ add a 2 second hold atop of each rep
B) AMRAP 10:
8 burpees
12 kb swings; 53/35
24 dubs; 48 singles
– rest as needed
C) For Time:
400m farmers carry* 53/35
*every drop you must do 10 ‘suitcase deadlifts’ with KB’s (or DB’s)

WOD – Monday – 08/31/15

WOD – Monday – 08/31/15
A) Back Squat
4-4-4-(4). Start around 70% and increase. Last set should be close to maximal
B) For Time:
21 back squats; 135/95
run 200m
15 back squats
run 200m
9 back squats
run 200m
     Then (with no rest)
21 goblet squats; 53/35
run 100m
15 goblet squats
run 100m
9 goblet squats
run 100m

WOD – Friday – 08/28/15

WOD – Friday – 08/28/15
A) Squat Clean
12 Minutes to build to a heavy Single
B) 10 Rounds For Time:
7 TTB
3 Squat Cleans 165/115
      RX+ Do 185/125

WOD – Thursday – 08/27/15

WOD – Thursday – 08/27/15
A) 3 Rounds NOT for time;
1-2 rope climbs
4-6 hspu; add deficit if easy; can scale to :20 sec HS hold
1 arm Overhead KB walk right hand 50m
1 arm Overhead KB walk left hand 50m
(Keep KB light if any mobility issues)
B) 3 Sets For Time
row 1k
– rest 5 min bet sets – self time

WOD – Wednesday – 08/26/15

WOD – Wednesday – 08/26/15
A) AMRAP 25:
400m Run
10 Hang Power Snatch 75/55
10 Pull-ups
10 Wallballs 20/14

WOD – Tuesday – 08/25/15

WOD – Tuesday – 08/25/15
Perform 4 sets of the following: (rotating between A1 & A2)
A1) Push Press x 4 reps – increase load
A2) 50m Farmers Carry – Heavy but unbroken
          Rest 2 Minutes between sets
 
B) For Time:
50 KB Swings 53/35 – Russian Swing
50 Burpees
50 KB Swings 53/35 – Russian Swing
– every 2:00 (including 0:00) must do 5 S2O 135/95

WOD – Monday – 08/24/15

WOD – Monday – 08/24/15
A) Back Squat
6 – 4 – 4 – 2 – (2) (last set of 2 should be HEAVY)
 
B) 8 Min Ladder:
3-6-9-12-15-etc…
Hang Power Cleans 115/75
Perform 25 Double unders between each set. (scale to 50 Singles)
 
     REST 8 MINS.
 
C) 8 Min Ladder:
2-4-6-8-10-etc…
Front Squats 115/75
Ambat Situps

WOD – Friday – 08/21/15

WOD – Friday – 08/21/15
A) Clean + 3 front squats
Build to a heavy set
B) For Time:
20 front squats 155/105 (shouldn’t be more thatn 75% of max)
40 box jump overs 24/20
20 front squats
RX+ Do 185/135 
C) accumulate 240 seconds: in top of plank OR FLR on rings

Clash of the Fittest is Saturday at the Fair Grounds Expo Center. Come out and show your support as your fellow coaches and members duke it out. Teams and heat times can be found here…

https://www.facebook.com/clashoffittest/posts/973997879331299

WOD – Thursday – 08/20/15

WOD – Thursday – 08/20/15
A) (Not For Time) Perform 6 sets of the following:
row 500m @ 2k pace
– rest 2 min
run 200m @ moderate pace
– rest 1 min
B) For Time:
25 Pull-ups
25 Box Jump Overs 24/20
25 Burpees

Register for Boynton Beach Lift Off

Page 1 of 4812345...102030...Last »

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