Wall crawls for me, wall falls for Jay

Dave and I “co-created” today’s WOD. Here’s what transpired…

Dave originally sent the following WOD:
In teams of two, with one partner rowing and the other performing the triplet, partners alternate until they have each completed four sets of 500m of rowing.
Triplet:
10 DB Push Press, 10 KB Goblet Squats, 10 Box Jumps. Score is max rounds and reps of triplet performed.

I replied:
“Dave, does one person row 500m as partner performs triplet as many times as possible? If so, it would be disadvantageous to row fast, as your partner would have less time to complete triplet. Does overall time count for anything? This could go very fast, e.g., if folks row 2:00/500m that’s 16 or so minutes. What am I missing?

Dave replied:
Hmmm… I still don’t get it either.

My response:
I suggest Plan B – an altogether different WOD. (Maybe one that includes wall crawls?)

Dave’s turn:
How bout wall crawls instead of DB Push Press? And instead of just 4 rowing intervals each, we do something like a total of 20 rounds of the triplet have to be completed…partners alternate running 400’s

My turn:
Partner A runs 400m
Partner B completes as many rounds of 10 wall crawl, box jumps (24/20) and 10 goblet squats (52/35) as fast as possible
Partner B begins triplet where Partner A left off
Team completes 20 rounds of triplets AFAP

 OR

Partner A runs 400m
Partner B completes 1 round of 10 wall crawl, box jumps (24/20) and 10 goblet squats (52/35)
Partner B may not begin 400m run until Partner A has run 400m and they have completed triplet
Team completes 20 rounds

Dave’s final response:
I like A.

Uhm, Dave, there really wasn’t an “A” or “B” choice. Just saying.

Dave happened to arrive at the box shortly after I did. I was listening to the 2009 OBC recording of West Side Story. Dave thinks Sundays should be “Show Tunes Sunday” and I wholeheartedly agree.

As I was doing the WOD solo, I modified slightly.

10 wall crawls
10 box jumps (24) with both feet on box
10 goblet squats (52)
Run 400m

I planned on doing 10 rounds. I knew after the first round that this was not to be. I completed the first round of wall crawls unbroken, the second rounds in reps of 6-1-1-1-1, the third round in 5-1-1-1-1-1, the fourth round in 4-2-1-1-1-1, the fifth round in 4-1-1-1-1-1-1, and the final round in reps of 5-2-1-1-1. The wall crawls got progressively more difficult, and were by far the most challenging part of the WOD. Talk about shoulder burners! All box jumps were done unbroken, as were goblet squats. I expected the goblet squats to be much more challenging than they turned out to be.

Okay, if you’ve done the math you’ve come to the realization that I only did 6 rounds. The first round took about 5:30, so I knew I wasn’t going to be able to complete 10 rounds and be ready to coach at 10am. During the second round I decided to only do five rounds. As I was completing the wall crawls during the fifth round I told myself it would indeed be my final round – if anyone arrived for the 10am session by the time I ran 400m. No one did. Bitches. Thus, I completed six rounds in a time of 34:16.

Even though the wall crawls took their toll, I truly enjoyed this WOD. In all honesty, I wish I had had time to complete 10 rounds!

I then coached the 10am and 11am sessions. Prior to doing so, I suggested to Dave that we decrease the wall crawls reps to 5 and perhaps do 10 and 15 box jumps and goblet squats, respectively. Dave suggested 7 and 9. Sometimes Dave earns his money. Today was one of those times.

Partner A runs 400m
Partner B completes as many rounds of 10 wall crawl, box jumps (24/20) and 10 goblet squats (52/35) as fast as possible
Partner B begins triplet where Partner A left off
“Team completes 20 rounds of triplets AFAP

For both sessions, I had folks line up from shortest to tallest, and then paired the shortest with the tallest, the next shortest with the next tallest, etc. Gotta mix things up!

As most teams hadn’t yet completed 10 rounds within 20 minutes, I suggested to Dave that we have a cut-off time, and we settled on 40 minutes.

Four teams completed the WOD during the 10am session, and 7 teams during the 11am session. Only 2 teams completed 20 rounds within 40 minutes. Well done! The other teams suck. JK!

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