Roll the dice, Flip a coin

Tuesday 23.12.14

Adapt Crew at Smash Clash 2014

Adapt Crew at Smash Clash 2014

The dice defines the movement

  1. = Box Jumps 24/20
  2. = HSPU
  3. = KB Swings 24/16
  4. = Power Cleans 60.40
  5. = Pullups
  6. = Your choice: 1,2,3,4 or 5…

The coin defines the reps:

  • Heads = 10 reps
  • Tails = 20 reps

For 30 mins, with a partner…

  • run 200m each (tag team style, if wet 12 Burpees each);
  • roll the dice (to select a movement) and flip a coin (to define the reps) – Share the workload;
  • repeat.

Post rounds and training notes to comments


Sharing is Caring ;)
  • Mark says:

    Worked with Menusha (?) this morning, who kept insisting on rolling 4’s and making us do Power Cleans. By 10 minutes in I was pretty much hating life, walking around in a daze…

    But feeling awesome now!

  • Ivan L says:

    Worked with young Tim and we got a mix of heads and tails and, mercifully, only the one round of power cleans. Three rounds of HSPU in a row was a little unreasonable. All up 12 rounds, 180 reps (which makes 144 burpees each too). I like those longer workouts where there isn’t a particular target so we worked solidly all the way through, but without getting flustered.
    Like Mark, I’m also feeling pretty good now. But a nap would be nice.

  • Fee says:

    Worked with Prue – welcome back to cardio love!
    No idea how many rounds, but it felt like 2000 burpees all up!
    Got a good mix (only got power cleans in the 2nd last round). Preferred getting tails for 20 reps as it meant that burpees were further away!
    Ok morning….. yes well and truly need a nap now.

  • TarrynC says:

    Worked with Sara today, she is too quick so I didn’t get enough rest! Did lots of cleans and HSPU but we managed to get at least 1 round of everything. Was fun!

    First time running during a WOD in months, very slow but felt better than I expected. How my foot feels in the morning will be the real test!

  • Cindyd says:

    Worked with Sara (that’s right she doubled up sessions today due to peer pressure)

    So many rolls of the dice was #1 & flip of the coin heads, I had to sub runs for air dyne…that nike can EABD. I enjoyed this wod much more then the one armed chick in the 5pm class.

    Fun sess by Coach Rosey, it was a naughty class that swore alot, he handled it well 😉

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