20141125 TUESDAY

24 November 2014

Today’s WOD


500m Interval Row (300/100/100) (don’t record times)
2-3 Rounds
10x Banded Good morning
10x Scorpion
10x Dislocates
10x Dowel OHS
10x Russian KB Swing



10 minutes tech and build to approx 70% of 1RM Clean

Then, 10 minute EMOM at ~70%

1x Power Clean 1x Hang Squat Clean
10 x 1 : 70%


WOD (20)

20 minute cap
If you’re going to move fast, you better move well! Make EVERY rep count!

1/2 Angie
Must be completed in order, for time:
50x Pull-ups
50x Push-ups
50x Sit-ups
50x Squats


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