June-uary

Another great Saturday morning in what feels like June not January.  Here is the 9am class!

Workout:

Part 1 - For time:
21 DB Deadlift (35/50lb)
21 Burpee
15 DB Deadlift
15 DB Hang Power Clean
15 Burpee
9 DB Deadlift
9 DB Hang Power Clean
9 DB Push Press
9 Burpee
*10 minute Cap
Start next part 5 minutes after the Cap for Part 1
2nd Part:
3min AMRAP: DB Burpee Power Clean and Push Press (35/50lb)
1 minute rest
3min AMRAP: Calorie Row
8 minute rest
3rd Part - For Time:
9 Burpees
5pt suicide
800 meter run
5pt Burpee Suicide
*10min Cap

Queen Noreen

We have the kettlebell King in Farzad, we now have the kettlebell Queen Noreen.  Here she is doing 26 kettlebell swings in a minute on her last round Thursday.  I maybe off by a rep on some of these, but I believe she went 26-28-29-27-26, beyond impressive!  Not to mention beautiful technique.

Workout:

3 x 1 Shoulder Press
3 x 1 Weighted Pull Up

6 Front Squats (225/135lb)
12 Muscle Up
9 Front Squats (205/125lb)
9 Muscle Up
12 Front Squats (185/115lb)
6 Muscle Up