WOD: Thursday 211209

“You cannot pass," he said. The orcs stood still, and a dead silence fell. "I am a servant of the Secret Fire, wielder of the flame of Anor. You cannot pass. The dark fire will not avail you, flame of Udûn. Go back to the Shadow! You cannot pass.”

Points of Performance & Coaching Cues:

-Back Squats: Chest up, eyes forward. Stay tight and controlled on the descent and drive quick and fast out of the hole as we press into the barbell.

-The Row: Straight chain path and initiate the drive with legs, then body, and finally the arms. Really work on creating tension through the lats at the catch and limit any early arm bend.

-DB Step-up: Keep chest tall, and drive through the box as you step-up. This is not a step-over so stay tall and drive hard through standing leg.

Scaling Considerations:

-For the Back Squat today, utilize a box squat variation to minimize fatigue on the lower back and knees. For those with more back issues than anything else, that tend to dip forward in a squat, go to a heel elevated cyclist squat to work on building strong quads and keeping a more upright torso on the drive while reducing the load.

-For the step-ups lets just reduce loads, then box height as the go to scale for the day.

Strength, Back Squat:

3 Back Squats, 70% 1RM

Every 2 mins for 8 mins.

“Gandalf”

AMRAP 12 mins:

12/10 Row Calories

10 Dumbbell Box Step-ups, 35/25 lbs, 24/20 in

8x 2-for-1 Burpees

2-for-1 Burpees- 2 Push-ups for each Burpee rep

Accessories :

3 rounds for quality of:

12 Dumbbell Pull Overs, pick load

Single Arm Ring Plank, L 20 secs/R 20 secs