4.9.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 60ft. High Knees 60ft. Tail Kicks 10 Spiderman Crawls 10 Arch/Hollow Kips 10 Air Squats + AMRAP 3 minutes: 3 Thrusters (45/35) 3 Bar Facing Burpees “CONDITIONING” Performance/Fitness: AMRAP 15 minutes: 200m Run 9 Thrusters (95/65) 9 Bar Facing Burpees Core: AMRAP 15 minutes 200m Run 9 Thrusters (65/45) 9 Bar Facing Burpees “MIDLINE” AMRAP 5 …

4.7.2018

Ben Sims WOD

Teams of 2. Trade Rounds. AMRAP 20 minutes 200m Run 10 HSPU 10 Squat Cleans (135/95)

4.6.2018

Ben Sims WOD

“PRIMER” AMRAP 4 minutes 3 Burpees 6 KBS “GYMNASTICS” EMOM 12 minutes 1st Minute: 7-10 Candlestick Roll-ups 2nd Minute: 7-10 Headstand Wt. Transfers 3rd Minute: 7-10 7-10 Hollow/Arch Kipping Pull-ups “CONDITIONING” Performance/Fitness: AMRAP 9 minutes 20/15 Air Bike Calories 20 Deadlifts (135/95) REST 5 minutes AMRAP 9 minutes 20/15 Row Calories 20 Box Jump Overs (24/20) Core: AMRAP 9 minutes …

4.5.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Pass Throughs 5 Bar/Ring Rows 5 V-Ups 20ft. Bear Crawl “STRENGTH” 4 Sets: 10 Seated DB Presses REST 1:00 10 Bent Over Landmine Rows REST 2:00 + 3 Sets: 15 Single Arm DB Presses REST 1:00 between arms “CONDITIONING” Teams of 2. Trade Reps. Performance/Fitness: AMRAP 12 minutes 50 Air Bike Calories 25 Burpees 25 …

4.4.2018

Ben Sims WOD

“PRIMER” EMOM 6 minutes: O: 7 Thrusters + 7 Toe Touch Jumping Jacks E: :45 Row @ 80% “CONDITIONING” Benchmark: Nutts Performance: For Time: 10 Handstand Push-ups 15 Deadlifts (250/175) 25 Box Jumps (30/24) 50 Pull-ups 100 Wall Balls (20/14) 200 Double Unders 400m Run w/ 45/35# plate Fitness: For Time: 10 Assisted HSPU 15 Deadlifts (225/155) 25 Box Jumps …

4.3.2018

Ben Sims WOD

“PRIMER” In 7:00: 20 Samson Stretches 1 Lap around VA 20 Goblet Squats “STRENGTH” Back Squat Every 2:30 x 5 Sets: 1st Set: 12 Reps 2nd Set: 9 Reps 3rd Set: 6 Reps 4th Set: 3 Reps 5th Set: 12 Reps (same wt. as Set 1) – increase weight on each set “CONDITIONING” Performance/Fitness: 5 Rounds for Time: 20 KBS …

4.2.2018

Ben Sims WOD

“PRIMER” AMRAP 6 minutes 20/20/20 High Knees/Tail Kicks/High Knees 10 Air Squats 10 Push-ups 10 Arch/Hollow Kips “STRENGTH” Bench Press Every 2:30 x 5 Sets: 1st Set: 12 Reps 2nd Set: 9 Reps 3rd Set: 6 Reps 4th Set: 3 Reps 5th Set: 12 Reps (same wt. as Set 1) – increase weight on each set “CONDITIONING” Performance/Fitness: AMRAP 12 …

3.31.2018

Ben Sims WOD

“CONDITIONING” Teams of 2. Trade Reps as needed. AMRAP 17 minutes 50 Push Press (95/65) (partner holds plank) 50 Calorie Bike (partner is resting) 50 Box Jump Overs (24/20) (partner holds barbell OH) 50 Kettlebell Swings (partner holds hollow body) 50 Calorie Row (partner is resting)

3.30.2018

Ben Sims WOD

“PRIMER” AMRAP 4 minutes: 3 Pull-ups 5 Push-ups 7 Air Squats + Teams of 2. Trade every :30 AMRAP 5 minutes Max Calorie Row “CONDITIONING” Benchmark: The Ghost 6 Rounds of 1 min. per station: Calorie Row Burpees Double Unders REST 1:00 between rounds

3.29.2018

Ben Sims WOD

“PRIMER” AMRAP 7 minutes 10 Walking Lunge Steps 7 Pike Push-ups 10 Slow Air Squats :30 HS Hold 7 Slow Ring/Bar Rows “STRENGTH” EMOM 20 minutes: 1st Min: 7-10 Strict Pull-ups 2nd Min: 7-10 Strict HSPU 3rd Min: 20 Dbl. KB/DB OH Walking Lunge Steps 4th Min: REST