Wednesday 10/11/17

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Metcon (4 Rounds for calories)

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row
Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the erg with no need to stand to full extension on each.