BTC WOD 19.2.14

BTC WOD 19.2.14

Happy Valentine’s Day!


Deadlift 2×5 @ 55%


As teams of 2 complete

            “The Break Up” WOD (part 1)

            AMRAP 10 minute

            10 Hand Release/ Hands Off Deadlift 225/155

            10 Box Jumps 30/24

While Partner 2 holds 55 KB in bottom of squat and switch every round.  Complete as many rounds as possible.  If the other partner is not holding the full depth squat, none of the reps will count.  Work together, maybe fight later.

            “Time Off Period / Rest Period” 5 minutes

            “The Make Up” WOD (part 2)

            8 Rounds Alternating

            8 Thrusters 75/55

            8 Pull Ups

Sprint though this one together and enjoy the fast pace and quick action.  It’s 4 rounds each.

Score is total repetitions of the AMRAP and then the time to complete part 2.

Multiple barbells may be set up today to move from WOD part 1 to WOD part 2, teams may be male/female, male/male or female/female.  Rx is still the same for both and scale as needed (see your coach).