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GoldenEye 007
21-15-9
KB Swing
Goblet Squat
Hops over KB
Modifications:
15-12-9 Rep Scheme for one or all movements if needed KBS: Russian Swings, KB Deadlifts, Hip Thrusts Goblet Squat: Air Squat, Lunges, Step-Ups
Hops over KB: Step over KB, Tuck Jumps, Row/Bike/Ski, Jumping Jacks
WOD Guidance
21 is the buy in, break if necessary. 15 is the push. 9 is go unbroken and sprint to the finish.
Box Brief
Beer Mile Saturday @ 1pm
Mother’s Day Workout Sunday @ 10am
Virtual Class Schedule
Daily Tabata
Weekly Challenge
Golden Eye 007
10# DB Rx
6:07
Tabata – check
5:00 (21-15-9) 15# with box jumps instead of hops over KB
Went back up the ladder (21-15-9-15-21) and finished 9:24
GoldenEye 007- 5:02
Golden Eye 007 – did two full rounds – 11: 23. 15 lb kettlebell – modified the jump overs – did box jumps on the back step for the first round; did step ups on the stonewall for the 2nd round.
Two full rounds! You are a beast, Dianna!
She killed it!! 💪🏻
Followed Corin’s lead went back up the ladder
21-15-9-15-21 – 9:10 (15 lb kettlebell)
6:20 55#
3:44. Only had 25lb dumbbells. Went back up the ladder but didn’t run the clock back up
GoldenEye 007 – 6:25 (30#)
+ tabata
Swings / goblets / jacks (25#)
3:34
Followed by a 1 mile run outside
GoldenEye 007 – 4:17 + weekly challenge every day
GoldenEye 007- 4:08 (40)