3.28.2018

Ben Sims WOD

“PRIMER” In 7:00: 1k Bike 20 Banded Good Mornings 15 Push-ups 20 Light Wall Balls 500m Row “CONDITIONING” Performance/Fitness: Every 3:00 x 6 Sets, alternate between: 300/250m Row + 20 Wall Balls (20/14) (14/12) 15/12 Calorie Bike + 20 Push Press (95/65) (75/55) Core: Every 3:00 x 6 Sets, alternate between: 250/200m Row + 12 Wall Balls (12/8) 12/10 Calorie …

3.27.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 10 OHS (pvc pipe) 20 Single Unders 10 Light Weight Deadlifts “STRENGTH” Every 2:00 x 5 Sets: 3 Overhead Squats @ 30X1 *Build to a heavy triple* “CONDITIONING” Performance/Fitness: 3 Rounds for Time: 15 Deadlifts (185/135) (155/110) 50 Double Unders 15 Toes to Bar Core: 3 Rounds for Time: 12 Deadlifts (135/95) 100 Single Unders 12 …

3.26.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes: 10 Russian KBS 7 Push-ups 7 Ring/Bar Rows 10 Air Squats “STRENGTH” 4 Sets: 7 Barbell Bent Over Row @ 31X2 REST :60 10 SA Standing DB Press @ 30X1 (no rest between arms) REST :60 “CONDITIONING” Teams of 2. Trade Rounds. Performance/Fitness: AMRAP 12 minutes 6 Burpee Box Jump Overs (24/20) (20/16) 12 Hang Power …

3.22.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Burpee Pull-ups 10 KBS 5 Ring/Barbell Rows 10 Toe Touch Jumping Jacks “CONDITIONING” Performance/Fitness/Core: AMRAP 7 minutes 5 Clean and Jerks (95/65) (75/55) (65/45) 7 Burpees 200m Run REST 3:00 AMRAP 7 minutes 5 Power Snatches (95/65) (75/55) (65/45) 7 Box Jumps Overs (24/20) (20/16) 9 Med Ball Sit-ups (20/14) (14/12) (12/8) + Mobility/Recovery

3.21.2018

Ben Sims WOD

“PRIMER” In 7:00: 400m Row 40ft. Burpee Broad Jumps 25 Air Squats 1k Bike “CONDITIONING” Performance: For Time: 800m Run 50 KBS (53/35) 50 Wall Balls (20/14) 50 SDHP (95/65) 800m Run Fitness: For Time: 800m Run 50 KBS (44/25) 50 Wall Balls (14/12) 50 SDHP (75/55) 800m Run Core: For Time: 600m Run 35 KBS (35/25) 35 Wall Balls …

3.20.2018

Ben Sims WOD

“PRIMER” AMRAP 5 minutes 5 Goblet Squats 5 Half Burpees 20 Single Unders 10 Hollow Body Rocks “STRENGTH” Build to a 3RM Thruster in 10 minutes “CONDITIONING” Performance/Fitness 4 Sets: AMRAP 3 minutes 7 Thrusters (95/65) (75/55) 7 C2B Pull-ups 30 Double Unders REST 1:00 Core: 4 Sets: AMRAP 3 minutes 5 Thrusters (65/45) 5 Ring Rows 20 Double Unders …

3.19.2018

Ben Sims WOD

“PRIMER” EMOM 6 minutes O: 7 Thrusters (45/35) + 5 Burpees E: 7 SDHP + 5 V-Ups “CONDITIONING” Open 12.3 (Goal: 7 Rounds) Performance: AMRAP 18 minutes: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar Fitness: AMRAP 18 minutes 15 Box Jumps (20/16) 12 Push Press (95/65) 9 Toes to Bar Core: AMRAP 18 minutes 12 …

3.16.2018

Ben Sims WOD

OPEN 18.4 FNL starts at 6pm! This weeks theme is Luck of the Irish!!!!

3.15.2018

Ben Sims WOD

“PRIMER” In 7 minutes: 200m Run 10 Barbell RDLs 10 Thrusters 10 Toes to Bar 10 Toe Touch Jumping Jacks “CONDITIONING” EMOM 20 minutes 1st: 15 Box Jumps w/ SD (24/20) (20/16) 2nd: 5 Power Cleans + 5 Front Squats (95/65) 3rd: 15 Abmat Sit-ups 4th: 15 KBS (53/35) (35/25) + Mobility/Recovery