26 September 2014

Today’s WOD


General (run / row / skip)
Dynamic Stretch
Rack Mobility and quad barbell smash



Practicing dropping under an empty bar – pull yourself to the bar



1x PC + 1x HPC + 1x HHSC
1x Power Clean
1x Hang Power Clean
1x High Hang Squat Clean



Hilly Yogs x2
Dynamic Stretch
Foam Roll + barbell smash quads


Prepping for this evening… remember to get your tickets online bit.ly/raparty

5 – 8pm aka 8min – getting warmed up
8 – 10pm aka 10min – let’s get this going
10 – 12pm+ aka 12min – Get Turnt

Hold my Drink
After the first AMRAP, the sets may be broken up between partners any way.
A 45/25lb ‘drink’ must be kept off the ground throughout the entire WOD.

8 min AMRAP
Buy in: 200m Plate Run
10x wallballs (20/14)

10 min AMRAP
Buy in: 400m Plate Run
15x Wallballs (20/14)
15x KB Swing (24/16)

12 min AMRAP
Buy in: 1x Plate HIlly Yog
20x Wallballs (20/14)
20x KB Swing
20x Box Jumps (24/20)


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