20141203 WED

02 December 2014

So… I changed up today’s (Tuesdays) WOD for ya because sooooo many people complained about having to WOD for 20 minutes… so I wanted to demonstrate how much worse a short + hard workout can be 🙂 Merry Christmas!

Today’s WOD


5min quick light dynamic stretch + movement prep
4min: Reverse Tabata Squats (10s work / 20s Rest+stretch)
Rack Mobility during QOD



8 minutes to build to weight:

First front squat can be a squat clean (1x Squat clean +1 Front Squat)
@70% of 1RM Clean +5-10lbs from last week (1x Clean + hang squat clean) weight.
EMOM x10min

1x Clean 2x Front Squat


WOD (15)

4min AMRAP
Power Clean (135 / 95)
Toe To Bar
2 min rest
6 min AMRAP
Power Clean (155/105)
Knee to Arm

re-set and score each AMRAP Separately – if scaling ensure movements increase/decrease in difficulty appropriately



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