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A Rob Labar Gym
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Archive for the WOD Category

WOD – Monday – 08/22/16

A. 5 sets: Sumo Deadlift x3-5 reps. All sets heavy
— Between sets, perform banded lat pull-down x20 reps + hallow body hold x20-40 sec
B) 5 RFT:
5 Power cleans 155/105
5 Front squats
5 S2O
— Complexes must be completed unbroken. If you break a round, you must run 100m before continuing

WOD – Friday – 08/19/16

For Time:
30 power clean; 155/105 RX+ 225/155
30 bar facing burpee
30 calorie row

WOD – Thursday – 08/18/16

10 rounds for time. With a partner; each partner does 5 rounds (alternating)
9-6-3
power snatch; 75/55
bar facing burpees
   once all 10 rounds are complete; 1k row; switching every 250m

WOD – Wednesday – 08/17/16

A. Front squat. Build to a heavy single
B) For Time:
12-10-8-6-4-2
Squat clean 155/105
Pullups
OR (RX+ option)
For Time:
9-6-3
Squat clean 205/155
Muscle up

WOD – Tuesday – 08/16/16

A. Snatch practice. 10 Minutes.
Snatch from ‘Power Position’ + Snatch from ‘Mid Thigh’.
B. 3 Rounds For Time:
Run 400m
3 Power snatch 135/95 (RX+185/125)
Row 12 calories
– rest 2:00 bet rounds

WOD – Monday – 08/15/16

A. 5 Sets:
Deadlift x 3-5 reps. All sets moderately heavy
— Peform 6-12 t2b or leg raises, between sets.
6 RFT
3 Power cleans 135/95 (RX+185/125)
6 Shoulder to Overhead

WOD – Friday – 08/12/16

For Time:
20 Backsquats 115/95
20 Pullups
20 Shoulder 2 overhead
20 Pullups
20 Front squats
20 Pullups
20 Shoulder 2 overhead
(RX+ C2B & 135/95)

WOD – Thursday – 08/11/16

Teams of 2: (each partner does a complete round then switches)
14 rounds (7 each)
Row 250m
15 wallball
Run 100m
— non working partner must hold a KB 53/35, while partner is working

WOD – Wednesday – 08/10/16

A) Snatch Practice:
Snatch from power position. (bar in hip). Use light to moderate weight. Focus on form.
Advanced athletes may build to heavy single….from the hip
B) 4 RFT
12 Power snatch 115/75
12 T2b
12 HSPU
12 Burpees

WOD – Tuesday – 08/09/16

A) 4 sets: NOT For Time
Front squat x12 reps, from floor. You choose weight. Should be done UB
Muscle-ups x2-4 reps OR pullup x6-12 reps
Box jump x5 reps 30/24
     Perform 1 Set every 2 minutes (scale accordingly)
B) 3 Sets:
Row x1 min for max calories. Each set will scored separately
— Rest 3+ minutes btwn sets, but coach will use discression to keep class moving.
HARD EFFORTS
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Today’s WOD

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West Palm Beach, FL 33401
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