20140918 THURSDAY

17 September 2014

Photo: And you thought falling off your seat was bad?…. John wins.

Today’s WOD


General Warmup 5min
Dynamic Stretch + Foam Roll
90s “Couch Stretch” per side during QOD



Alternating EMOMx 15min (5 sets of each)
A) 10x Ring Rows (Rx Elevate feet to be horizontal)
B) Handstand Walk (black tape to black tape) OR Hold (toe to wall, back to wall, 45 degrees on wall, or pike)
C) 15x Medball Abmat Situps (20/14)




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20140918 KB + BJ
5 Rounds for time:

20x Russian Kettlebell Swing (24/16)
10x Box Jump (30/24″)

Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

Raincity Events
Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo