Koltin taking a breather between his double-unders yesterday. This was his first RX'd WOD and he did awesome!!!
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Today's WOD:
"Beowulf"
Row 1,000 Meters on the Concept 2 rower
Run 800 meters
10 rounds of :
5 Ring Dips
10 Pull-ups
15 Jumping Slamballs
Run 800 meters
Row 1,000 Meters on the Concept 2 rower
Partitioning the movements is much more demanding metabolically and will improve your conditioning noticeably.
It's vital that you keep track of how you performed the ring dips and pullups; Full range of motion or modified. Your goal is to eventually be able to perform this as prescribed = 6pts
Ring dips =3pts, Band Ring dips =2pts, Jumping Dips =1pt
Pullups =3pts, Band Pullups =2pts, Jumping Pullups =1pt
So next to your time also record your total points A 6 pt effort is the ultimate goal!
A 49:23 6pt effort would be ranked higher than a 37:15 5pt effort and so on...
Rankings:
35 minutes or less; Capable of defeating Grendel and the Dragon!
36-40 minutes; Capable of defeating Grendel and you stand a chance with the Dragon.
41-45 minutes; you stand a chance with Grendel.
46+ minutes; Keep training, Grendel will tear you limb to limb.
Having witnessed Koltin's effort last night - it was nothing less than completely awesome. Nice job Koltin!
Posted by: jk | August 27, 2009 at 08:27 AM