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Archive for the WOD Category

WOD – Monday – 04/25/16

WOD – Monday – 04/25/16
A. Power clean + Split jerk.
Build to heavy single
B) AMRAP 12:
8 DL 155/105
8 Box jumps 24/20
8 Wallball 20/14

WOD – Friday – 04/22/16

WOD – Friday – 04/22/16
A. Back Squat:
Build to heavy double. Then build to heavy set of 4, then heavy set of 6. (14 Minutes max time)
B) 4 Sets:
12 wallball
12 SDLHP; 95/65
12 Box jumps; 24/20
12 push press 95/65
24 calorie row
  – rest 60 seconds btwn sets

WOD – Thursday – 04/21/16

WOD – Thursday – 04/21/16

Endurance Day Thursday!! Get Some!

Teams of 2-6:
4 Rounds For Time:
400m indian style run
15 syncronized sandbag squats*
*if somebody needs to rest, the whole team rests.

WOD – Wednesday – 04/20/16

Teams of 2:
Row 2k; switch every 500
80 pullups between the partners while 95/65# bar is being held in the front rack
80 thrusters (95/65) between the partners while one partner dead hang on pullup bar
80 pushups; switch every 10 reps
Row 1k switch every 250

WOD – Tuesday – 04/19/16

A) Every :30 seconds x 10 Minutes total. (Alternating). Perform the following:
I. 2 power cleans 80-85% of best
II. 6 bar facing burpees
B) For Time:
50 cal row
40 dubs/80 Singles
30 alt DB snatch – Heavy
20 box jump overs; 24/20
10 HSPU
   *Record DB weight used and weight.

WOD – Monday – 04/18/16

A. Snatch + hang snatch + snatch. Does not need to be tng. Build to heavy complex.
B) 4 sets. One set every 5:00*
12 KB swings; 53/35
12 wallball shot
200m run
12 burpees
 *Record Fastest and Slowest Time!

WOD – Friday – 04/15/16

AMRAP 20:
400m Run
20 Abmat situps
10 OverHead Squats 95/65

WOD – Thursday – 04/14/16

For Time:
400m Run
12 HSPU
– rest 1 min
800m Run
12 HSPU
– rest 2 min
400m Run
12 HSPU

WOD – Wednesday – 04/13/16

Teams of 2:
2k row. You must switch every 500m
then.,.
5 rounds
20 deadlifts; 225/155 (Cumulative. Partician however you choose)
20 burpees (10/10. Must do 10 burpees then switch partners)

WOD – Tuesday – 04/12/16

A) 3 Rounds NOT For Time:
Bearcrawl 50m
Trap-3 raise x 4-6 reps; using DBs or change plates
B) 4 sets. Every 2:00, perform 1 power clean + 1 full clean @ 80-90% of last tuesdys power clean max; then…
3 sets. Every 2:00, perform 4-6 clean grip DL’s @ 100%+ of last Tuesdays power clean max
C) AMRAP 8:
100m run
8 burpees
1 rope climb (any order)
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