WORKOUT OF THE DAY, SEPTEMBER 30TH 2016


Published September 29, 2016


CrossFit State of Mind will be hosting Westside Wodraiser this Saturday, October 1st. All proceeds will benefit families of Kaua'ula Valley affected by the recent flash floods here on Maui.

Due to our drop in guests that frequently vistit us on Saturdays,  we will be open for our regular 8am Saturday CrossFit class at LCF AND we will be excepting donations to be taken down to State of Mind after our class or you can head on over to join the Wodraiser if it fits your schedule. They will be running heats every 30 minutes.  If you have any questions please contact Tom/Janelle. Mahalo! 

WOD:

#freaky friday

21-15-9

Overhead Squat (115/80) (Scale to Back or Front Squats)

HSPU **Scale to Inverted box pushups/inverted pushups or strict db press

500m Row (400m Run or Ski Erg)

STRENGTH: (15 minutes)

Power Clean

5x3 at 75% of 1RM

BEACHFIT STRENGTH OPTION:

Every minute for 12 minutes:

Min 1: 6 KB Deadlifts, 6 KB Swings, 6 KB Goblet Squats

Min 2: 15sec Fire Hydrant Reach (R), 15 sec Fire Hydrant Reach (L)

CASHOUT:

Done with Ring/Bar Muscle, Chest to Bar, Pullup, or Ring Row

If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest

If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest


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