11.18.2017

Ben Sims WOD 0 Comments

“CONDITIONING” In teams of 2 – 26 Minute AMRAP Partner A runs one 400M Sprint, Partner B does AMRAP Hang Power Cleans(135, 95) or KB swings (53/35) until A gets back. Switch and repeat. Partner A runs 400 M Partner B does AMRAP Front squats or Goblet Squats (53/35) from floor until A returns. Switch and repeat. Partner A runs …

11.17.2017

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“PRIMER” AMRAP 5 minutes 200m Run 50 Single Unders “CONDITIONING” Performance/Fitness/Core: 5 Sets: :30 Calorie Bike @ 80-90% REST 1:30 between sets REST 3 minutes AMRAP 10 minutes @ 80-90% 200m Run 5 Burpees 30 Double Unders / 60 SU REST 3 minutes AMRAP 10 minutes @ 80-90% 300/250m Row 7 HSPU / 7 Box HSPU / 7 Seated DB …

11.16.2017

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“PRIMER” AMRAP 5 minutes 5 RDL (45/35) 10 Reverse Lunge Steps 10 Wall Balls 5 Pull-ups “STRENGTH” EMOM 10 minutes O: 3 TnG Deadlifts (heavy) E: 10-20 Abmat Sit-ups “CONDITIONING” Performance: For Time: 1 Lap around VA 50 Wall Balls (20/14) 50 C2B Pull-ups 1 Lap around VA Fitness: For Time: 1 Lap around VA 50 Wall Balls (14/12) 50 …

11.15.2017

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“PRIMER” EMOM 6 minutes: O: 60ft. Bear Crawl + 10 Air Squats E: 10 Ring Rows + 10 Toe Touch Jumping Jacks “STRENGTH” EMOM 12 minutes 1st Minute: 7 Bench Press 2nd Minute: 10 DB Bent Over Row (L) 3rd Minute: 10 DB Bent Over Row (R) “CONDITIONING” Teams of 2. Trade every 1:00 Performance/Fitness: AMRAP 15 minutes 30/20 Calorie …

11.14.2017

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“PRIMER” In 7:00 400m Run 30 Walking Lunge Steps 30 Push-ups Wtd. Bottom of Squat Hold in Remaining Time “STRENGTH” Every 2:00 x 5 sets: 3 Back Squats @ 31X1 “CONDITIONING” Performance/Fitness: 5 Sets: AMRAP 2 minutes: 12 KBS (70/53) (53/35) 9 Push-ups Max Effort Curtis P’s in remaining time (95/65) REST 2:00 Core: 5 Sets: AMRAP 2 minutes 9 …

11.13.2017

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“PRIMER” AMRAP 6 minutes 5 Squat Clean + Push Press (75/55) 5 V-Ups (3-count pause after ea. rep in the hollow position) 5 Burpee Box Jump Overs 5 Arch/Hollow Kips “STRENGTH” EMOM 10 minutes O: 2 Squat Cleans + 1 Jerk E: 7-15 T2B “CONDITIONING” Performance: AMRAP 14 minutes 5 Power Cleans (135/95) 10 Burpee Box Jump Overs (24/20) 10 …

11.11.2017 SATURDAY

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LOGANS LEAGUE WOD #1 Buy-in 2015 k Row (trade reps as necessary) -then 4 Rounds – Trading Each Round 9 Thrusters (95/65) 17 Bar-Facing Burpees Scoring: Total time WOD #2 Partners trade every 10 reps 10-Minute AMRAP (As Many Rounds As Possible) 30 Deadlifts (135/95) 30 Box Jump Overs (24/20) Scoring: Number of total reps.

11.10.2017 Friday

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“PRIMER” 500m row then 3rds 15 Air Squats 20 MTN. Climbers 20-40-60 shuttle “STRENGTH” Every 2:00 X5 6 Front Squats into 5 Back Squats “METCON” Performance AMRAP 10 20ft Overhead Walking Lunge 95/65 15 AB-Mat Situps 20ft Overhead Walking Lunge 95/65 15 HR Pushups Fitness AMRAP 10 20ft Overhead Walking Lunge 75/55 15 AB-Mat Situps 20ft Overhead Walking Lunge 75/55 …

11.9.2017 Thursday

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“PRIMER” AMRAP 5 40′ Bear crawl / 20′ handstand walk 6 Squat Clean Wall Balls “STRENGTH” EMOM 8 Odd- :45 Max Effort Dips (Box/ P-Bars) Even- :45 Max Effort Chin ups/ Reverse grip Supine Rows “METCON” Performance EMOM 12 Odd- 10 T2B Even- 10 Deadlifts 225/155 Fitness EMOM 12 odd- 10 T2B even- 10 Deadlifts 185/125 Core EMOM 12 odd- …

11.8.2017 Wednesday

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“PRIMER” In 8:00 2:00 Bike 20 Empty Barbell Thursters :30 Front Rack Bottom of the Squat Hold 2:00 Row “METCON” In 20:00 trade as needed teams of 2 Performance/Fitness 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie Row …