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

Archive for the WOD Category

WOD – Thursday – 04/23/15

WOD – Thursday – 04/23/15
ENDURANCE DAY: (No Barbells) 

A) Track Work:

3 x 400m Run – Every 3 Mins
(record slowest and fastest time)
B) AMRAP 5:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)
REST 4 MINUTES
C) 2 Rounds For Time:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)

WOD – Wednesday – 04/22/15

WOD – Wednesday – 04/22/15
A) EMOM 9:
Min 1: 10-12 Calorie row
Min 2: 2 Power snatch @ 80-ish%
Min 3: 8-12 Ring Dips
B) Deadlift
6×1 @ 90-ish%
(be safe. Go by feel)
C) For Time: (9 Min Cap)
20 Thrusters 95/65
15 Front squats 95/65
10 burpees over bar
5 wall walks
10 burpees over bar
15 Front squats 95/65
20 Thrusters 95/65

WOD – Tuesday – 04/21/15

WOD – Tuesday – 04/21/15
A) Shoulder Press
6×3 @85-90%
Do 30 second L-Sit hold between sets.
(use boxes if unable to use parellettes)
B) 4 Rounds For Time:
20 KB Swings 53/35
15 HR Push-ups
10 Box jump overs 24/20 RX+ use 30/24
2 Rope Climbs* (scale to 2 descending/ascending planks)
*Can be done anytime during round
C) 800m run (cool down)

WOD – Monday – 04/20/15

WOD – Monday – 04/20/15
A) Back Squat:
6 x 1 @ 90+%.
Advanced: May try for Max, but only if you feel great.
B) Snatch Technique (10 minutes)
(high hang power snatch + 2 Drop Snatch) – Stay light
C) AMRAP 12:
Buy in with 400m Run, then:
5 Cleans 135/95 (power or full)
5 STO 135/95
5 Pull-ups RX+ do C2B

WOD – Friday – 04/17/15

WOD – Friday – 04/17/15
A) EMOM 9:
Min 1: 30 Sec superman hold
Min 2: 3 high box jumps
Min 3: 50m Farmer Carry – be done in 45 seconds
B) Power Clean + Hang Clean
Find max load in 7 sets. (Hang clean can be power or squat)
C) 3 RFT:
20 TTB
10 HSPU
10 Burpee+SDHP complex 70/55
CASH OUT (on same clock) with:
2 Rounds of:
50 Double Unders (scale to 100 Singles)
40 Sit-ups
200m Run

WOD – Thursday – 04/16/15

WOD – Thursday – 04/16/15
A) Split Jerk: 5 x 2 – increasing
hold 45 second plank between sets – weighted if possible
B) Benchmark Wednesday……’Cindy’
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

WOD – Wednesday – 04/15/15

WOD – Wednesday – 04/15/15
A) Back Squat: 5 x 3 @ 90-ish% (not a 3 rep-max)
B) AMRAP 8:
4 Squat Snatch 115/85 * **
4 Burpees Over Bar
4 OHS 115/85 (Do back squats if unable to do OHS)
50m run
* Scale to Power Snatch if unable to do squat snatch
REST 2 MINUTES
C) AMRAP 2:
Squat Cleans 115/85 **
**RX+ Do 135/95 for B & C

WOD – Tuesday – 04/14/15

WOD – Tuesday – 04/14/15
A) Bench Press
6 x 1 @ 95-100%. (Max out if you feel good)
* Do 10 Banded Pull-aparts between sets
B) For Time: (18 Minute Time Cap)
60 KB Swings 53/35
400m run
40 Wallballs 20/14
200m Run
20 Wallballs
400m Run
40 Wallballs 20/14
60 Sit-ups

WOD – Monday – 04/13/15

WOD – Monday – 04/13/15
A) Deadlift: 5 x 3 @ 85-90% (Take 5 minutes to build to 85%)
Perform 150m Row sprint between sets
B) EMOM 8:
3 box jumps (chose height)
3 Goblet Squats 53/35
* increase by 1 rep each minute
C) For Time: (8 Min Cap)
9 Ring Dips
12 Thrusters 95/65
9 Ring Dips
9 Thrusters 115/85
9 Ring Dips
6 Thrusters 135/95
9 Ring Dips
3 Thrusters 155/105

WOD – Friday – 04/10/15

WOD – Friday – 04/10/15
A) Bench Press
5 x 3 @ 90-95% (Do not max out)
Perform 1 rope climb after 3ach set. (15 ring rows if cannot rope climb)
B) For Time: 9-7-5
Clean & Jerks*
HSPU
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105
SELF TIME 2 MIN REST
Then 7-5-3
Front Squats*
Wall walks
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105
Page 2 of 3912345...102030...Last »

Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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