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

WOD – Wednesday – 02/19/14



Enjoy the video. Notice his position as the bar gets to the knee. Where are his shoulders in relation

the bar? Are knees forward? Hips back? Where does the bar make contact with his body?


A) 12 Minutes to Find 1RM Pause Snatch – (2 second pause at the knee)
You will most likely snatch less with a pause. The idea is to get you into perfect position.
   focus on driving your knees back as you pull off the ground. Try to get your shins vertical.
   Driving your knees out will help to get them back. Hamstring tension is key in this position.
B) ’10-1 Descending: Pullups *
     1-10 Ascending:   Burpee Box Jumps 24/20
*RX+ do Chest-To-Bar pullups



Today’s WOD

  • WOD - Friday - 12/09/16
    WOD – Friday – 12/09/16
    December 8, 2016 by
    For Time: 50/40 Calorie Bike 50/40 Calorie Row 50 Thrusters 75/55 50 Alternating DB snatch. Heavy-ish. Choose weight.      Post time and load used for DB’s. Comments comments...
    Read more


  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
    Read more

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