8.1.18

A) 
25-20-15
Box Jumps Overs (24/20)
15-10-5
Strict Press (95/65)

B)
Push Press
3 x 8

Part A is a fast couplet.  Athletes should pick box heights they can move through quickly and weights they can press fairly easily.  They should plan on attempting unbroken strict press reps.  Sub 8:00 is ideal for this WOD.  

0:00-10 Individual Warmup

2 Rounds: 10 Bunny Hops 10 Pushups 8 Squat Jumps 10 DB Lateral Raises

10:00-16:00 Group Warmup

  • Shoulder Circles
  • Torso Rotations
  • Leg Swings
  • Wide Stance Hamstring Stretch
  • Upward Dog/Down Dog x2
  • Calf Rig Stretches
  • Calf Raises x 10
  • Versa Loop Pull Apart out front x 8
  • Versa Loop Presses while pulling apart x 10

16:00-18:00 Teaching

  • Box Jump

    • Forward or lateral
    • Do not need to stand tall on top
  • Strict Press

    • Elbows Slightly in front of bar
    • Core Tight
    • Pull Head back on press
    • Core Tight at top
    • Finish Active
    • Elbows drive forward on descent

18:00-24:00 Final Review and Prep

  • Warmup box jumps
  • Athletes build up to their final press weight

24:00-33:00 Metcon

  • Focus on coaching the pressing position

37:00-39:00 Teaching

  • Review the differences between push press and strict press
  • Emphasize feet staying flat throughout whole movement
  • Knees Out
  • Short Dip
  • Weight mid foot
  • Finish core tight

39:00-53:00 Strength (Push Press 3 x 8)

53:00-60:00 Cooldown and Scores