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

Archive for the WOD Category

WOD – Friday – 02/07/14

WOD – Friday – 02/07/14

A) 2 Rounds NOT for time:  - 10 kang squats 45/33  - 8  V-Ups  - 10 SDHP 53/35 B) AMRAP 10: 5 Deadlifts 225/155 7 HSPU 9 Box Jumps  24/20 – Games Std.

Read more

WOD – Thursday – 02/06/14

WOD – Thursday – 02/06/14

5 RFT: 15 Pull-ups 20 KB Swings (53/35) 400m Run    Rest 2 minutes btwen rounds (self time) ***Use the rest to build up intensity each round. Can you go unbroken??

Read more

WOD – Wednesday – 02/05/14

WOD – Wednesday – 02/05/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) EMOM 8:  - 1 Power snatch + 1 Hang snatch (75-80% of 1RM power snatch)   (stay light if needed to keep form perfect. Do NOT post load) C): Open WOD 11.1 – AMRAP 10: […]

Read more

WOD – Tuesday – 02/04/14

WOD – Tuesday – 02/04/14

A) Push press: 3-3-2-2-1-1-1 Add weight each set. Post final load (NO RE-DIP!) B) AMRAP 12: 6 Push-jerks (115/75) (now you can re-dip) 8 TTB 10 KB Swings (53/35) 100m Run

Read more

WOD – Monday – 02/03/14

WOD – Monday – 02/03/14

A) EMOM 6: To be performed at around 80% of 1rm clean – 1 Power clean + 1 Hang clean +1 front squat (hang clean can be ‘power’ or ‘full’ clean) B) AMRAP 6: – 10 Hang Cleans 95/65 – 10 Alt Front Rack Lunges 96/65 – […]

Read more

WOD – Saturday – 02/01/14

WOD – Saturday – 02/01/14

 

Read more

WOD – Friday – 01/31/14

WOD – Friday – 01/31/14

A) AMRAP 3: 10m Shuttle sprints (2 hand touch) B) 4 Rounds For Time: 10 Hang Snatch 95/65 10 dips 400m run with medball 20/14

Read more

WOD – Thursday – 01/30/14

WOD – Thursday – 01/30/14

A) 1,000m Row (not for time)   B) AMRAP 7: 7 Man makers (25/40) 7 pullups   REST 7   C) AMRAP 7 7 Front Squats (115/85) 7 HSPU Coaches, split classes between B & C to accommodate the needs of dumbells as needed.

Read more

WOD – Wednesday – 01/29/14

WOD – Wednesday – 01/29/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) 2 Rounds NOT for time: (any order)  - 10 kang squats 45/33  - 10 hollow rocks  - 250m row C) 15-12-9-6-3  - Deadlifts  225/155  - burpee box jumps   24/20  * 20 double unders after each […]

Read more

WOD – Tuesday – 01/28/14

WOD – Tuesday – 01/28/14

  A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets) *Start moderate and add weight to each set of 3 reps. Do NOT post load. **Very important to keep chest facing forward while performing the heavier back squats in case you need […]

Read more
Page 21 of 26« First...10...1920212223...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