20141105 WEDNESDAY

04 November 2014

Today’s WOD


3 Rounds
10x Banded Good morning
10x Banded OHS
5x ‘perfect’ burpees
10x Glute Walks

Dynamic Stretch + Pullup prep



Winter Challenge Test run
Let’s give you a taste of a WOD (don’t worry you’ll sample them all) so when you come to watch you’ll appreciate what these guys pull off!

10 minutes Warmup + tech + practice
Then: 8 minutes (exactly) to find:

Max Clean (any style)
(don’t plan to do more than 2 – 4 reps/attempts)

Immediately after 8 minutes.
2 minutes to determine/do a single set of max CTB Pullups

*if you cannot do at least 5 CTB Pullups, do regular kipping Pullups


Power clean + burpee

5 Rounds for total time

10x Power Clean (135/95)
10x Burpee Over the Bar
30s Rest


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