Capital Affiliate League Week 1!!!
WOD 1: Toes to Squats
WOD 1 is an 7 min AMRAP which includes a toes to bar buy in and as many front squat reps as possible with the remaining time after completion of your toes to bar buy in. This WOD features 4 athletes with only 1 athlete working at a time. Athletes must be off of their bar and barbells settled on the ground before the next athlete may begin their movement. Score is the total # of front squats completed.
Toes to Bar x 75
Front Squats (155/105)
post total Front Squats
WOD 2: 3 Rounds x 4 Stations
WOD 2 is a 3 round workout that features 4 stations that will be executed for 1 min of work per round. Athletes must rotate each minute with a continuously running clock and maintain their order throughout the WOD. Score is the combined total of all reps after the completion of 3 rounds. The movements and weights are listed below:
Wall Balls (20/14) – 10ft target
Shoulder to Overhead – (95/65)
Burpee to Plate
post total reps