5.31.2018

Ben Sims WOD

“PRIMER” In 7:00: 200m Run 60ft. Walking Lunges 2×10 Arch/Hollow Kips 20 Deadlifts (45/35) “CONDITIONING” Performance: 5 Sets: AMRAP 3 minutes: 12 Wall Balls (20/14) 9 Toes to Bar 6 Power Cleans (115/75) REST 2:00 Fitness: 5 Sets: AMRAP 3 minutes: 12 Wall Balls (14/12) 9 Toes to Bar 6 Power Cleans (95/65) REST 2:00 Core: 5 Sets: AMRAP 3 …

5.30.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: SDHP Toe Touch Jumping Jacks Bent Over Barbell Row Inchworm w/ 1 Push-up “STRENGTH” EMOM 10 minutes: O: 7-10 Seated Barbell Strict Press E: 7-10 Bent Over Barbell Row “CONDITIONING” Teams of 2. Trade Rounds. Performance: 10 Rounds for Time: 15/12 Calorie Bike 15 Push Press (95/65) Fitness: 10 Rounds for Time: 12/10 …

5.29.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Banded Good Mornings 10 OHS w/ Band + Barbell Warm-up “CONDITIONING” Performance: AMRAP 13 minutes: 15 Deadlifts (155/110) 30 Double Unders Fitness: AMRAP 13 minutes: 15 Deadlifts (135/95) 30 Double Unders Core: AMRAP 13 minutes: 10 Deadlifts (95/65) 60 Single Unders “FINISHER” 3 Sets of :30 on/:30 off: Abmat Sit-ups Side Plank Rotations (L) Side …

5.28.2018

Ben Sims WOD

  “MEMORIAL DAY” Class Times: 7:30am & 9:30am “CONDITIONING” Murph

5.26.2018

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 10 Box Jump Overs (24/20) 10 Burpees to Plate 250m Row

5.25.206

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 5 Thrusters (45/35) 10 Walking Lunge Steps 5 Box Jumps w/ SD “CONDITIONING” Performance/Fitness/Core: AMRAP 5 minutes: 5 Thrusters (95/65) (65/45) 5 Bar Facing Burpees REST 3:00 AMRAP 5 minutes: 7 OHS (95/65) (65/45) 7 Toes to Bar (Hanging Knee Raise) REST 3:00 AMRAP 5 minutes: 9 Hang Power Cleans (95/65) (95/65) 9 HSPU (Assisted HSPU)

5.24.2018

Ben Sims WOD

“PRIMER” In 7:00: 200m Run 30 Air Squats 100 Single Unders 30 Push-ups “STRENGTH” EMOM 10 minutes: O: 5 Front Squats E: 15 Hip Extensions “CONDITIONING” Performance: 3 Rounds for Time: 30 Wall Balls (20/14) 30 Box Jumps (24/20) Fitness: 3 Rounds for Time: 30 Wall Balls (14/12) 30 Box Jumps (20/16) Core: 3 Rounds for Time: 20 Wall Balls …

5.23.2018

Ben Sims WOD

“PRIMER” 3 Sets of :30 each movement: SDHP Single Unders Toe Touch Jumping Jacks V-Ups “CONDITIONING” Performance/Fitness: 4 Rounds: AMRAP 3 minutes: Round 1: 200m Run + ME Deadlifts (185/135) (155/110) Round 2: 200m Run + ME Calorie Row Round 3: 200m Run + ME Double Unders Round 4: 200m Run + ME Calorie Bike Core: 4 Rounds: AMRAP 3 …

5.22.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Walking Lunge Steps 5 Inchworms w/ 1 Push-up 10 Wall Balls 5 Burpees “CONDITIONING” Performance: Minutes 0-10: Teams of 2. 2k Row (1k each) Minutes 10-16: Teams of 2. 80 Bench Press (40 reps each) (135/95) Minutes 16-36: Teams of 2. Trade Rounds. 10 Pull-ups 20 Push-ups 30 Air Squats Fitness: Minutes 0-10: Teams of …

5.21.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 5 Barbell Good Mornings 5 Barbell Back Squats 5 Barbell Push Press 5 Hang Power Cleans 20 Single Unders “CONDITIONING” Performance: For Time: 2 Rounds of: 10 Power Cleans (175/125) 50 Double Unders -then 2 Rounds of: 10 Power Cleans (115/75) 50 Double Unders Fitness: For Time: 2 Rounds of: 10 Power Cleans (155/110) 50 Double …