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Workout 11.16.21

A. Primer

2x 30 Sec Glute Bridge Hold 

 

B. H+F+P: 

Back Squat 

3,2,1,3,2,1 (Wave Loading) 

*First set should be @ 80% 

 

Example: Avatar has a 300lb Back Squat 1RM

Set 1: 3 @ 240

Set 2: 2 @ 260

Set 3: 1 @ 285

Set 4: 3 @ 250

Set 5: 2 @ 270 

Set 6: 1 @ 290

 

C.

H Partner Workout: 

For Time: 12 Min Time Cap 

16-12-8

DB Thrusters (25/h,15/h)

Ring Rows

Into 

12-10-8

DB Thrusters (30/h,20/h)

Jumping Pull Ups

Into 

10-8-6

DB Thrusters (35/h,25/h) 

Vertical Ring Rows 

 

F Partner WOD:

For Time: 12 Min Time Cap 

18-16-14

Thrusters (75/55)

Pull Ups

Into 

16-14-12

Thrusters (95/65)

Chest to Bar Pull Ups

Into

14-12-10

Thrusters (115/85)

Bar Muscle Ups or Strict Pull Ups 

 

P Partner WOD:

For Time: 12 Min Time Cap 

24-20-16

Thrusters (95/65)

Pull Ups

Into 

20-16-12

Thrusters (115/85)

Chest to Bar Pull Ups

Into

16-14-12

Thrusters (135/95)

Bar Muscle Ups

 

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