6.24.2018

Ben Sims WOD

“COMMUNITY WOD” Teams of 3. Trade reps while 1 person runs. AMRAP 20 minutes: 25 Thrusters (95/65) 50 Calorie Row 25 Bar Facing Burpees 50 Calorie Bike *400m Runs  

6.23.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Snatch Grip Deadlifts 10 Push Press 10 Scal Pull-ups “STRENGTH” 4 Sets: 3 Snatch High Pulls REST :30 6-8 Standing Single Arm DB Arnold Presses REST 1:30 “CONDITIONING” Performance: 4 Sets: AMRAP 4 minutes: 400m Run – with time remaining: 6 OHS (115/75) 6 Chest to Bar Pull-ups REST 1:00 between sets Fitness: 4 Sets: …

6.21.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Inch Worms 10 Banded Good Mornings 25 Single Unders “CONDITIONING” Performance: 10 Rounds for Time: 10 KBS (70/53) 10 Box Jumps (24/20) Fitness: 10 Rounds for Time: 10 KBS (53/35) 10 Box Jumps (20/16) Core: 10 Rounds for Time: 7 KBS (35/25) 7 Box Jumps (20/16) “RECOVER” Core Work + Mobility

6.20.2018

Ben Sims WOD

“PRIMER” AMRAP 4 minutes: 10 Deadlifts 5 V-Ups 10 Plank Shoulder Taps 5 Push-ups “STRENGTH” EMOM 10 minutes: O: 5 Bench Press starting @ 70% E: 10 Bent Over Barbell Row “CONDITIONING” Teams of 2. Both partners working. Once Bike is complete, partners switch and pick up where the other left off on the AMRAP. Performance: AMRAP 18 minutes: 1200/900m …

6.19.2018

Ben Sims WOD

“PRIMER” AMRAP 4 minutes 10 SDHP 10 Air Squats :15 Hollow Body Bar Hang “CONDITIONING” Performance/Fitness/Core: 5 Sets of :30 on/:30 off for Max Reps: Calorie Row T2B (Hanging Knee Raise) SDHP (95/65) (75/55) (65/45) Wall Balls (20/14) (14/12) (12/8) “RECOVER” Core Work + Mobility

6.18.2018

Ben Sims WOD

“PRIMER” AMRAP 4 minutes: 10 Front Squats 10 Banded Pull Aparts 40ft. Spider Lunges “STRENGTH” EM02M for 12 minutes 1 Hang Squat Clean + 2 Front Squats *Build to a moderate/heavy single of the complex “CONDITIONING” Performance: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean (135/95) 100-90-80-70-60-50-40-30-20-10 Double Unders Fitness: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean (115/75) 100-90-80-70-60-50-40-30-20-10 Double Unders Core: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean (95/65) …

6.16.2018

Ben Sims WOD

“COMMUNITY WOD” Teams of 2. Trade Movements AMRAP 11 minutes 10 Wall Balls (20/14) 10 KBS (53/35) 200m Run REST 3:00 AMRAP 11 minutes 10 Box Jump Overs (24/20) 10 Burpees to target above max reach 250m Row

6.15.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 7 BB Good Mornings 7 Back Squats 7 V-Ups 7 Toes Touch Jumping Jacks “STRENGTH” EMOM 15 minutes: 1st MInute: 5 Deadlifts 2nd Minute: 15 GHDSU -or- 25 Abmat Sit-ups 3rd Minute: REST “CONDITIONING” Performance: 2 Sets: AMRAP 6 minutes: 50/40 Calorie Bike -with time remaining, AMRAP: 12 Thrusters (95/65) 9 Toes to Bar REST 3:00 …

6.14.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 5 BB Deadlifts 5 BB Hang Power Cleans 5 Inchworm w/ 1 Push-up 10 Walking Lunge Steps “STRENGTH” Every 2:00 for 16 minutes, alternate between: 10 Strict Press starting @ 60% 60ft. Plate OH Walking Lunge Steps “CONDITIONING” Performance: For Time: 21-15-9 Power Cleans (135/95) HSPU Fitness: For Time: 21-15-9 Power Cleans (115/75) Assisted HSPU Core: …

6.13.2018

Ben Sims WOD

“PRIMER” In 7:00: 400m Run 60ft. Walking Lunges 20 Banded Good Mornings 10 Burpee Pull-ups “CONDITIONING” Teams of 2. Trade every 1:00 Performance: AMRAP 20 minutes: 5 C2B Pull-ups 10 Wall Balls (20/14) 15 KBS (53/35) Fitness: AMRAP 20 minutes: 5 Pull-ups 10 Wall Balls (14/12) 15 KBS (53/35) Core: AMRAP 20 minutes: 5 Ring Rows 10 Wall Balls (12/8) …