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

Archive for the WOD Category

WOD – Friday – 02/03/17

AMRAP 12:
10 Clean and Jerk 135/95
20 Wallballs 20/14
10 Burpee Over Bar
— Classes will be ran in in 2 heats, like an ‘Open’ workout, with a judge

WOD – Thursday – 02/02/17

BRING A FRIEND THURSDAY!
3 Rounds For Time:
Row 30/20 Calories
Run (20) 10m shuttle-sprints
Bike 30/20 Calories
15 TTB
   –  rest 3 min between rounds (self time)

WOD – Wednesday – 02/01/17

A. Death by Power Snatch:
Buy-in ‘Every Minute’ with 8/6 Calorie Row, Plus:
1 Snatch on the first minute
2 Snatches second minute
3 Snatches third minute
    etc….
RX 95/65
— if you make it to the 15th minute,
then complete AMRAP of Power Snatches in that minute
B. Back Squats
3 Sets of 5.5.5 (45 reps total)
   Rest up to :30 seconds in between 5.5.5 (re-rack bar)
   Rest as needed in between sets

WOD – Tuesday – 01/31/17

AMRAP 20:
1 Clean and Jerk 155/105*
2 Power clean
3 Deadlifts
4 HSPU
5 Burpee over Bar
      *RX+ 205/155

WOD – Monday – 01/30/17

AMRAP 15:
30 Wallballs 20/14
20 Power snatches 75/55
10 Pull-ups
5 HR Push-ups
        RX+ do 5 Muscle-ups (instead of pullups and pushups)

WOD – Friday – 01/27/17

A. EMOM x14 min: 2 Power cleans.
(Not TnG. Start light and build)
B. AMRAP 16:
80/70 Calorie bike (scale to 60/50)
60 Wallballs 20/14
40 Pull-ups
20 Squat cleans 135/95

WOD – Thursday – 01/26/17

Teams of 2:
20 RFT: (10 each)
Assault Bike 10/8 calories
8 Burpees
     switching working partner each round
immediately into…
8 Rounds (4 each)
Run 200m
15 KB swings 53/35

WOD – Wednesday – 01/25/17

A. Build to heavy complex:
1 Clean + 4 Front squat + 4 Shoulder 2 overhead
B. 5 RFT
9 Power snatch 95/65
15 Wallballs 20/14
21 Double Unders

WOD – Tuesday – 01/24/17

For Time:
400m Run
21 Deadlifts 205/135
400m Run
15 Deadlifts 225/155
400m Run
9 Deadlifts 245/175
– immediately into…
Row 750m
20 Power cleans 135/95

WOD – Monday – 01/23/17

For Time:
30 Calorie Assault Bike
25 Pull-ups
20 Shoulder 2 Overhead 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
      (RX+ do 135/95 and C2B)
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Today’s WOD

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
Phone: (561) 702-4844