Wednesday, 28 March 2012

Today we will do a Round Robin WOD.  The order of the exercises does not matter, so get together with a group of 4 other folks and each start at at different exercise and do an orderly rotation sequence so we can avoid setting up a ton of equipment.  At each station do as many reps as possible in 90 seconds and then rotate automatically to the next station when time expires.  The quicker you rotate, the more reps you can do.

Bench press (135/75 lbs.)
Box jump (24/20)
Push-press (75/45 lbs.)
Pull-ups
Ring dips
Once complete with all 5 exercises, run 1 mile for time.

Your individual score is equal to the total number of reps completed for all exercises divided by the time it takes you to run 1 mile (converted to seconds).

Post score to comments.

4 comments:

Mickey said...

Today was one of those days where I thought twice about getting out of bed in the morning.

100 reps total
7:07 run

100/427=.2342

Couldn't get it going on the run. The cold really got to me.

Adam said...

Mickey, I'm glad you rolled out of bed to join us!

As for me:

BP - 35
PP - 16
BJ - 22
PU - 22
Dips - 15
Run - 6:51 (booo...)

Total reps = 110
Score = 110/411 = .2676

That was a fun one. Arms were SMOKED!!!

jswobe said...

BP: 30
BJ: 32
PP: 25
PU: 22
RD: 13
Run: 7:50 (you want to talk about booo...)

Total reps: 122

Score: 122/470 = .2596

endowdly said...

This looks like a fantastic workout. I'm gonna jot this one done and knock it out sometime next week (hopefully Mon)!