WOD: Friday 250711

• Coaching Brief & Class Overview

We’ll kick off today with focused handstand walk skill development using progressive drills to improve shoulder stability, body awareness, and confidence upside down. Athletes will rotate through wall-facing shoulder taps, lateral wall walks, handstand walks into the wall, and partner-assisted walk drills, which are all designed to build control and comfort with inversion and balance. After the skill session, we’ll move into a 16-minute AMRAP blending gymnastics, overhead strength, and midline demand. Athletes will work through strict pull-ups, kettlebell swings, and two 20ft (6m) handstand walk segments per round. This workout emphasizes shoulder stamina, upper-body pulling, and overhead control under fatigue. Athletes should pace early to preserve upper body muscular endurance and stay composed during handstand walks — using short, efficient steps and solid body alignment. The kettlebell swing offers a powerful hinge stimulus, so strong bracing and breathing mechanics will be key to stay moving. Scaling options include banded or jumping pull-ups, modified kettlebell weights, or wall facing shoulder taps, handstand walks to the wall, or bear crawls for the handstand walk if needed.

We have also allotted some time today for a nice little finisher focused on strength, stability and midline work to finish things off on a Friday. Have some fun with this one and get athletes to pair up or get into groups for greater community building.

metcon: "Sunshine"

Complete as many rounds as possible in 16 mins of:

12/8 Strict Pull-ups

Handstand Walk, 20 ft

12 Kettlebell Swings, 70/53 lbs

Handstand Walk, 20 ft

Accessories:

5 rounds for quality of:

8 L/8 R Single Arm Dumbbell Shoulder Press, pick load

20 Plate Russian Twists, pick load

Suitcase Carry, pick load, L 100 ft/R 100 ft