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

Archive for the WOD Category

WOD – Tuesday – 07/19/16

warmup
4 sets NFT
3-5 strict pullups. Use band if needed but must remain strict
8-10 birddog’s
20 Hollow rocks
https://www.youtube.com/watch?v=qVVcQxYAQCYstart @1 min mark
A. Back squat: 5, 5, 4, 4, 3, 3. Building. Begin @roughly 75%
B) For time: (all one score)
3 rounds of..
50 dubs/100 singles
20 wallballs 20/14
    then.. no rest
3 RFT
row 500m
10 power snatch 115/85. If you cannot do 5+ reps @ this weight unbroken, scale down

WOD – Monday – 07/18/16

warmup
HS walk practice OR kicking up to HS on wall OR 5-10 box walk arounds in pike position. take 5 min with this
A. push press @32×1; 6-5-4. Building from last week. Rest 2 min
B) 5 sets. One set every 4:00
:90 sec amrap
sprint 100m
12 thrusters 75/55
AMRAP burpees
–score is total number of burpees (Please control bar to the ground…Do NOT Drop bar)

WOD – Friday – 07/15/16

A. 5 sets: Bench Press x10 reps. Increasing.
– Perform 20 DB walking lunges between sets.
B) BENCHMARK WOD: ‘RANDY’
75 Power snatches for time 75/55

See you at The Rapids! CLICK HERE

WOD – Thursday – 07/14/16

A) AMRAP 10:
Row 50 calories
50 alt DB snatches; light
– rest 4 min
B) AMRAP 10:
run 100m (stop and perform 15 air squats at the 50m mark)
10 knee 2 chest @2111. Slow and controlled
– rest 4 min
C) AMRAP 10:
20 box jump 24/20″ – step down
20 KB swings 53/35

WOD – Wednesday – 07/13/16

A. Snatch Grip DL + 2 Snatch from kneecap.
Build to a heavy Complex.
B) AMRAP 14:
Power Snatch 115/75
HSPU
– Add 1 rep to each movement, each round. (1-1, 2-2, 3-3, 4-4, etc…)
— scale HSPU to box pike pushups or DB presses

WOD – Tuesday – 07/12/16

RAPIDS WATER PARK SATURDAY!

A) EMOM 12:
100m Run
15-20 Plank Jack x15-20 reps
https://www.youtube.com/watch?v=PR9nHQXCZMo
B. Front Squat: 4 sets of 3-5 Reps. @ 80-85%. Rest 2-3 mins btw sets.
C) 3RFT: (10 min time cap)
10 Power cleans 155/105
15 Pull-ups (RX+ do Muscle ups. 5 for guys 3 for ladies)

WOD – Monday – 07/11/16

A) 3 sets NOT For Time:
15 calorie row
3 wall climbs w/6 sec pause on wall (or 6 WTF w/ 6 sec pause @top of pushup)
B. Push Press @32×1 Tempo.
3 Sets of 6 reps – Increasing. Rest 2 Minutes btwn sets
C) AMRAP 6:
12 burpees
9 power cleans 95/65
6 thrusters

WOD – Friday – 07/08/16

CLICK HERE for details on our next outing to Rapids Water Park!

A. Complex: 3 Deadlifts + 1 Hang squat clean
(Build to max load)
For Time:
20 Thrusters 135/95
30 Pullups (RX+ do c2b)
40 Dubs
30 Pullups
20 Thrusters
   – Cash out row 500m

WOD – Thursday – 07/07/16

AMRAP 24:
Row 20 calories
15 OHS 45/35 (Do NOT drop empty bars)
9 Burpee box jump overs
— every 3:00, (3, 6, 9, 12, 15, 18, 21)
    …stop what your doing and perform a 50m OH waiters carry w/ KBs or Dumbells

WOD – Wednesday – 07/06/16

6 Rounds For Time:
7 Shoulder 2 Overhead 155/105 (RX+ 185/125)
14 t2b
21 KB swings 53/35
   – rest 2 min bet sets (self time)
Page 4 of 74« First...23456...102030...Last »

Today’s WOD

  • WOD – Tuesday – 08/30/16
    August 29, 2016 by
    A. Snatch practice. (Snatch from power position + snatch from floor) Build to Moderately heavy complex. -OR- Techinical Development: Do 1 set at light weight EMOM for 12 mins. B)...
    Read more

Bootcamp

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