Thursday WOD

7
Sep

Thursday WOD

Bent Over Row x20
3 sets w/ 2 min rest

AMRAP in 4 min
8 Hang Power Cleans (95/65#)
4 Lateral Burpee Over Bar

Rest 4 min

Repeat

In front of the fan – a cool spot to hang out

20 Responses

  1. Shawn J

    WUx1
    Group WU MOB

    Bent Over Row x20
    3 sets w/ 2 min rest
    45-55-60-65

    AMRAP in 4 min
    8 Hang Power Cleans (95#)
    4 Lateral Burpee Over Bar
    Rest 4 min
    Repeat
    6rnds 1HPC = 73
    6rnds 1HPC = 73
    Total = 146

  2. Laura

    Bent Over Row x20
    3 sets w/ 2 min rest @45#

    AMRAP in 4 min
    8 Hang Power Cleans (65#)
    4 Lateral Burpee Over Bar

    Rest 4 min

    Repeat

    1- 4R + 2 burpees = 58
    2- 6R = 72
    Total: 130 Rx

    Thanks Shane!

  3. Remi B

    Bent Over Row x20
    3 sets w/ 2 min rest
    50-60-65

    AMRAP in 4 min
    8 Hang Power Cleans (95#) – grip died for my last two rounds (in part 2)
    4 Lateral Burpee Over Bar
    Rest 4 min and repeat

    7rnds + 1 = 85
    7rnds + 6 = 90
    Total = 175

    Thanks Shane! Great push Del!

  4. Trent

    Bent Over Row x20
    3 sets w/ 2 min rest
    65-75-85

    WOD Rx’d

    6rnds + 1 Lat Burpee = 81
    6rnds + 1 Lat Burpee = 81
    Total = 162

    First round started too fast and slowed down, second round had a steadier pace. Great Class 6am!

  5. Mark D

    Bent Over Row x20
    3 sets w/ 2 min rest
    WU – 45#
    65# – 85# – 95#

    AMRAP in 4 min
    8 Hang Power Cleans (95/65#) – 75#
    4 Lateral Burpee Over Bar
    Rest 4 min
    Repeat

    1- 4R = 48
    2- 3R + 2 Burpees= 46
    Total: 94…not 100% could have been much better

  6. Del

    Bent Over Row x20
    3 sets w/ 2 min rest
    65-75-80
    AMRAP in 4 min
    8 Hang Power Cleans (95#)
    4 Lateral Burpee Over Bar
    7Rounds + 2 HPC = 86
    7Rounds + 3 Burpees = 95
    Total = 181

    Good job Remi, we had a pretty good pace going!
    Thanks Shane!

  7. Rob C

    Bent Over Row x20
    3 sets w/ 2 min rest
    65-75-85

    AMRAP in 4 min
    8 HPC (65#)
    4 Lateral Burpee Over Bar
    5 Rnds + 8 HPC
    4 Rnds + 2 Burpees
    Total = 126

  8. WUx1.3 + Crossover Symmetry
    Group WU MOB

    Bent Over Row x20
    3 sets w/ 2 min rest
    45-65-75-85

    AMRAP in 4 min
    8 Hang Power Cleans (95#)
    4 Lateral Burpee Over Bar
    Rest 4 min
    Repeat
    6rnds = 72
    6rnds 1HPC = 73
    Total = 145

    Great work am crew!

    Thanks Shane!

  9. Remi F

    Bent Over Row x20
    3 sets w/ 2 min rest
    65-75-80#

    AMRAP in 4 min
    8 Hang Power Cleans (95#)
    4 Lateral Burpee Over Bar

    Rest 4 min
    Repeat
    Total: 89

    I should have went with a lower weight for more reps.

  10. francis landry

    WUx1
    Group WU MOB

    Bent Over Row x20
    3 sets w/ 2 min rest
    65-75-80

    WOD Rx
    AMRAP in 4 min
    8 Hang Power Cleans (95#)
    4 Lateral Burpee Over Bar
    Rest 4 min
    Repeat
    Total = 116

  11. Vanessa MacDonald

    500th class!!! Even lucky enough to have 2 movements I love in a wod! Bonus 😆

    Bent over row 35#x20x3

    Wod with 55#
    5+8HPC and 5+2 HPC
    I think that’s 130 reps haha

    Thanks for the class Matt! What a great class! ❤️ So happy that I can continue being a part of CFM

  12. Samantha C

    Group WU & Mob

    Bent Over Row x20
    3 sets w/ 2 min rest
    WU-35- 45- 55- 55#

    AMRAP in 4 min
    8 Hang Power Cleans 55#
    4 Lateral Burpee Over Bar

    Rest 4 min

    Repeat

    Total 88

    Felt heavy. Maybe should have gone lighter for more reps.

  13. Nick

    MOB WU Group

    Bent Over Row x20
    3 sets w/ 2 min rest
    75-85-85

    AMRAP in 4 min
    8 Hang Power Cleans @85#
    4 Lateral Burpee Over Bar
    Rest 4 min
    Repeat
    Total = 111

    Round 1 = 4 rounds 2 Burpess
    Round 2 = 4 rounds 1 hang power clean

  14. Elba

    Bent Over Row x20
    3 sets w/ 2 min rest
    55-65-65 (thanks for the tips Shane)

    WOD Rx’d

    6rnds + 7HPC = 79
    5rnds + 1 Burpee= 69
    Total = 148

    Great class Matt!! Good job everyone 😁

  15. Shane Hayes

    Mobility and Wu
    Group mobility and Wu

    Bent over rows
    3 x 20 @ 45#

    Wod with 25# dumbells
    8 rds 2 cleans first round
    8 rds 3 cleans second round
    197 reps total!!
    Great Wod!

    Great class Matt!! Great work everybody!!

    Ps : I need to get back into a groove wodding and posting!!

  16. MOB WU Group

    Bent Over Row x20
    3 sets w/ 2 min rest
    55-65-75

    AMRAP in 4 min
    8 Hang Power Cleans @65#
    4 Lateral Burpee Over Bar
    Rest 4 min
    Repeat
    Total = 141

    Round 1 = 6 rounds
    Round 2 = 5 rounds 8 hang power clean 1 Burpee

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