Daily WOD

Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps

GP WOD
10 Russian Kettlebell swings 53/36#
10-9-8-…..1 Push ups
*Each round begins with 10 KB swings

OP WOD
15 Russian Kettlebell swings 72/53#
10-9-8-…..1 Hand release push ups
*Each round begins with 15 KB swings

Coach Burgener Explains the Burgener Warm-up

January 14, 2015

Thursday 01.15.2015

Back Squat Week 2 Wendler 3’s Warm up sets 5 […]
January 13, 2015

Wednesday 01.14.2014

EMOM for 8 minutes: 1 clean and split jerk ascending […]
January 12, 2015

Tuesday 01.13.2015

Bench Press Week 2 Wendler 3’s Warm up sets 5 […]
January 11, 2015

Monday 01.12.2015

Deadlift Week 2 Wendler 3’s Warm up sets 5 reps […]