Essentials:
A.
9min EMOM
1.Right Side Plank x 30 sec
2. Left Side Plank x 30 sec
3. V-Ups x 10 reps
9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50 ft per arm
3. Bear Crawl x 30 sec
Or
ADAPT
B.
Yearly Benchmark
OPEN WOD
12.1
Fitness:
A.
9min EMOM
1.Right Side Plank x 1min
2. Left Side Plank x 1min
3. V-Ups x 10 reps
9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50 ft per arm
3. Dumbbell Bear Crawl x 30 sec
Or
ADAPT
B.
Yearly Benchmark
OPEN WOD
12.1
Performance:
A.
9min EMOM
1.Right Side Plank x 1min
2. Left Side Plank x 1min
3. V-Ups x 10 reps
9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50 ft per arm
3. Dumbbell Bear Crawl x 30 sec
Or
ADAPT
B.
Yearly Benchmark
OPEN WOD
12.1
Competitor Session 2:
A.
20min EMOM
1. Bar Muscle Up x 5/3 reps
2. Row x 18 cal