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Archive for the WOD Category

WOD – Friday – 01/29/16

WOD – Friday – 01/29/16
OPEN PREP
todays workout is written exactly how we would tackle (prepare for) one of the Open workouts…
A. Power clean + push jerk. Build to a moderate single
B. 3 rounds NOT For Time: (work at 75% capactity)
3 TnG clean and jerk (Use same working weight for part C)
3 TTB
Sprint 50m
– walk back slowly from 50m sprint (as your rest between rounds). This is warm-up for Part C.
C) 7 Min Ladder…. (Open WOD 13.4)
3-6-9-12 etc..
Clean and Jerk 135/95
TTB

WOD – Thursday – 01/28/16

WOD – Thursday – 01/28/16
Lurong Living – Week 2 Challenge WOD: (Power Ball)
AMRAP 13:
10 Power Cleans
20 Wallball
30 Double Unders
    RX = 135/95 and 20/14# ball to 10′ target
    Scaled = 95/65 20/14 to 9′ target, and 30 singles
    Beginner 65/45 and Medball cleans instead of wallball – 20/14 and 30 singles
General Class WOD:
21-15-9
Burpee Box Jump Overs 24/20
DB Snatch 40/25
    Run 400m after each Round
NOTE: you are welcome to do the lurong wod, but keep in mind we are doing clean & Jerks tomorrow.

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

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

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)

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

WOD – Wednesday – 01/20/16

WOD – Wednesday – 01/20/16
A. RDL @ 41×1; 10, 10, 8, 6; building
B) Row 1k buy in
then…
6 RFT
10 alt DB snatch 40/25
10 pullups

WOD – Tuesday – 01/19/16

WOD – Tuesday – 01/19/16
3 Sets of 8 Min AMRAPs, with 4 minutes rest between each AMRAP.
8 min amrap
run 200m
10 power clean + push jerk 95/65
10 box jumps; 24/20
Score 1 total rep count at end of all 3 workouts. (keep track)
The 200m run is worth 2 reps, and can earn 1 rep if halfway point is hit at end of clock.
(There are 22 reps per round)

WOD – Monday – 01/18/16

WOD – Monday – 01/18/16
A) Front Squats
4 sets @ 33×1 tempo, x 4-5 reps; building from 65%
B) Teams of 2:
10 RFT
12 thrusters; 75/55
12 bar facing burpees
run 100m
partners switch each round; each partner must complete full round
Cool Down: 10-15 min airdyne/row + some rolling out of quads

Lurong Challenge starts today! If you haven’t signed up, do it now! CLICK HERE

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Today’s WOD

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Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

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