See attached scoresheet for movements. Roll two six-sided dice to determine the type of exercise. Then roll roll both dice again and multiply by the ‘multiplier’ column to determine total reps for that movement. Repeat for a total of five movements.
Example: For the exercise selection, I roll two dice and get a ’1′ and a ’4′. Together, those equal ’5′ which equals Pushups on the scoresheet. I repeat this process for five total two-dice rolls and now my exercises are set. Then I go back and do my ‘rep rolls’, again using two dice. For Pushups, I roll a ’4′ and a ’3′, totaling ’7′. Using the multiplier, my total pushup reps will be 49 (7 times multiplier of 7). Note: Trainers will provide scaling if necessary. ‘Snake-eyes’ (two ‘ones’) should be counted as ’13′ and not ’2′. You may make one rep switch between movements, if you choose.
For the workout, start with any of your five rolled movements and complete all reps assigned. Follow each movement with a run or row of 400m. Repeat until all five movements and runs/rows are completed. Workout ends on the run or row.
NOTE: We’re going to change the rules this time and roll ONE set of dice for the whole class, so that everyone does the same WOD.