WOD: Thursday 250925

• Coaching Brief & Class Overview

Today we will start things off with some fun handstand walks and primers for the day as a good skill session to play with different progressions and really get into coaching and technique work. After our handstand walk work we will build into our conditioning piece that blends aerobic capacity, midline endurance, and grip strength in a simple escalating triplet. The bike is going to challenge the lungs and legs, the toes-to-bar tests midline stamina, and the farmer’s carry piles on progressive grip fatigue. Emphasize pacing and composure early—the farmers carry grows longer each round, so athletes must manage grip and core tension while keeping transitions sharp.

metcon: “Somewhere on a Beach”

As many reps as possible in 15 mins of:

15/11 Echo Bike Calories

12 Toes-to-bars

1 Kettlebell Farmer Carry, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

2 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

3 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

4 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

5 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

6 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

7 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

15/11 Echo Bike Calories

12 Toes-to-bars

8 Kettlebell Farmer Carries, 70/53 lbs, 50 ft

Accessories:

4 rounds for quality of:

12 Behind The Back Barbell Wrist Curls, pick load

20 Tall Kneeling Banded Lat Pull Downs