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20141021 TUES

20 October 2014

Today’s WOD

WARMUP + SKILL (20)

5-10x Perfect Pushups
10x Dowel Dislocates
10x Tall KB Swing
10x Banded YTW

5 minutes
Handstand Holds + tech / work on position


 

STRENGTH (15)

5 min to work up to 90% Strict Press
5 minute EMOM
1x Strict Press (90%)
3x Push Jerks

Strict Press
From the rack, knees remain locked out
5 x 1 : 90%

 

WOD (15)

OH KBL + WB + Sit
AMRAP in 12 minutes

6x OH KB Lunge / arm (24/16)
8x Wallball (30/20)
12x Abmat Situps

 

 

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.”

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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