20141106 THURSDAY

05 November 2014

Today’s WOD


2-3 Rounds
10x Banded YTW
10x Dislocates
10x Perfect OHS
10x Wall Angels
2-3x Arm Bar

Lacrosse ball scap or OH Shoulder Mob



Performed from the floor
Focus on position > weight
Build weight as you go but once you hit a ‘challenging’ weight, stay there
do NOT ‘max’ out (unless form is beautiful)


1x Snatch balance
2x Over head Squat

Over Head Squat
x 2


WOD (15)

OHS + BJ + Sit
9 minute AMRAP
7x Over Head Squat (135/95)
7x Box Jump (30/24)
14x Abmat Situp


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