20141118 TUESDAY

17 November 2014

Today’s WOD


General Warmup (run/row/skip)
Shoulder and posterior chain prep
2-3 rounds
10x Banded GM
10x Wall Angel
10x Samson Lunge
10x Dislocate
10x OHS

Dynamic Stretch or Mobilize during QOD.



E90s x10 Rounds
Build weight gradually. Hit heavy for round 7 onward.

Hang Clean + Power Clean + Jerk
1x Hang Clean (above knee, any style)
1x Power Clean (from floor)
1x Jerk



Power clean + Pullup
12 Minute Time cap. Score is 12+1s for every rep not completed (if capped out):

Power Cleans (135/95)

10 Cleans, 1 Pullup
9 Cleans, 2 Pullups


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