20140924 WEDNESDAY

23 September 2014

Today’s WOD


2-3 rounds nft
10x Scap Pushups
5x Full Pushups
10x Banded Dislocates (use band not dowel)
10x banded OHS
3x Arm Bars / arm (try to increase load)



You know the drill!
Final week before re-testing next week
Max reps last set

Strict Press
From the rack, knees remain locked out
3 x 3 : 80% / 85% / 90%


WOD (15)

15 min Cap
50x Shoulder to Overhead (from floor) (155 / 115) (or 85% of 1RM Strict Press)
Everytime you put the bar down complete
14x TTB (or Vsit) (first time)
12x TTB (second time)
10x TTB
8x TTB
6x TTB – stay at 6 every set after

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