Friday, 03 February 2017

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Team name: Ape Nation

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Sweetheart Showdown III

Partner WOD

Part A: 0:00-7:00

40 Bar-Over-Burpees

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Chest-2-Bar Pull-ups

10 Deadlifts (225/155)

For Time


Part B: 7:00-14:00

40 Deadlifts (225/155)

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Chest-2-Bar Pull-ups

10 Burpee Box Overs (30/24″)

For Time


Part C:

Row for calories


While Partner A perform part A, Partner B rows for max calories for the 7:00. At the 7:00 mark, partners switch roles; Partner B now performs part B, while Partner A rows for max calories.

Three scores for this WOD:

Part A for time

Part B for time

Part C for total calories rowed



Spine Smash – 2:00

Couch Stretch – 1:30/side

Anterior Compartment Smash – 1:30/side

Pike Stretch – 1:30

Butterfly stretch – 1:30



Post time, scores, and experiences to comments


  1. 7:08, Buddy Challenge with Christa (Part B), rowed 183 cals total
    115# bar, 18″ box, banded PLU
    I liked this WOD!

  2. Part A buddy challenge, shadowing Rags and Matt
    96cal solo

  3. Quadzilla-sahn (partner with Jamie)
    7:08/7:20 169 cal

  4. RX for me. Fun times

  5. darrenandtara says

    Wod A. Short 1 rep. Rx
    Rowed with Courtnie. 142 cals

    • CourtnieMcKone says

      I did part B.
      83# sumo DL, 10 goblet squats & 20 body weight squats not at full depth for WB. 20 chin over bar plu instead of C2B. Step overs instead of jumping on box jumps.

  6. Partnered with Bradley

    I did Part A, hit cap with 10 DL remaining.

    Row: 218 calories

    Finished 10 x 95 lbs DL after rowing. Lightweight to rest back

  7. White Ape says

    Partnered with Such in the “Buddy Challenge”, both did Part B. I rowed first.

    7:02 – Such
    6:57 – Ape (I rested 45 seconds after getting off rower in hopes to not redline…didn’t work as planned)
    222 – calories

  8. Cool pics!

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