140705 Sat – Wall ball Fran!
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Strength: Front Squat
6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)
Super Set: Half kneeling single arm shoulder press
7 x 2 (7 sets of 2 reps “across,” the same weight for all sets)
Metabolic Conditioning Workout: “Wall Ball Fran” – For time.
21 – 15 – 9
Wall Ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
Kipping pull up
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 8 minutes. Scale up to 30lb/20lb wall ball and c2b pull ups for an extra challenge.
Coaching Tips: Go for big sets on the Wall Ball, then break up the pull ups more if needed (and save your hands). Be sure to hustle between transitions, you’ll end up wasting time if you stroll!
Compare To: New Workout! (But you could compare it to your Fran time)