Capitol Takeover WOD 2




12 Minute AMRAP

30 Calorie Assault

20 Toes to Bar

10 Thrusters (135/93)



12 Minute AMRAP

30 Calorie Assault Bike

20 Knees to Chest

10 Thrusters (105/73)


Masters/ScaledOur second workout is brought to you by PhysioTherapy Professionals. During this 12 minute AMRAP, athletes are allowed to split up reps however they choose. For example, Partner A can knock out 20 cals. come back and tag Partner B in to finish the other 10 Cals. Partner B can then start the TTB. They can knock out 12 TTB then tag in partner A, so on and so on. They just must stay in designated "rest area" until working athlete tags them in. Again, we will point out some FAQ below and address them.

  • Your assault bike will be reset after your completion of 30 cals. You will be starting back at zero at the start of each round. A volunteer will be resetting your bike for you. The judge will stay with athletes to count reps.
  • TTB and "Heels above Butt" Athletes must touch bar at the same time with both feet and must extend past the upright before attempting your next rep. For scaled/masters, athletes must have both heels above butt before rep counts, they must also extend fully past upright before starting their next rep.
  • Thrusters: Athletes may squat clean into their first thruster and it will count as a rep once full lockout of hips and arms is established at the top of the movement. Athletes must get below parallel during the squat portion of the thruster for it to count. Any athlete who "ghost rides" the barbell or does not control the barbell back to the ground, will be issued a "No Rep" This is to ensure safety of all athletes, judges and volunteers.
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