Saturday, August 5th

4
Aug

Saturday, August 5th

KHour WOD

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115/80 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115/80 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115/80 lb.
150 single-unders

Post time to comments.

57 Responses

  1. Wes

    21:28 Rx
    It’s been so much fun but today was my last day in New York. Thanks to everyone in the Crossfit Metropolis community for pushing me every day for the past 2 months and more importantly I’m thankful for the friends I’ve made doing it. I’ll definitely be checking the blog every now and then for workout ideas and inspiration. Take care guys, keep working hard and I wish everyone the best of luck inside and outside the gym!

    1. Mickey K

      Wes, great work today! Thanks for being a part of the Metropolis community. Good luck and God bless in your future endeavors.

  2. Mickey K

    16:30 scaled/modified for shoulder
    150 single-unders
    20 strict pull-ups
    10 power cleans (135lb)
    50 air squats
    150 single-unders
    15 strict pull-ups
    15 power cleans (135lb)
    50 air squats
    150 single-unders
    10 strict pull-ups
    20 power cleans (135lb)
    50 air squats
    150 single-unders

  3. Mickey K

    16:30 scaled/modified for shoulder
    150 single-unders
    20 strict pull-ups
    10 power cleans (135lb)
    50 air squats
    150 single-unders
    15 strict pull-ups
    15 power cleans (135lb)
    50 air squats
    150 single-unders
    10 strict pull-ups
    20 power cleans (135lb)
    50 air squats
    150 single-unders

  4. johanna

    18:57 with C2B instead of MUs. Single-unders were so awkward, had trouble catching my breath during this one. Thanks Ashley for the push! <3

    23 pushups after the wod

    Good luck on your next adventure, Wes!

  5. johanna

    18:57 with C2B instead of MUs. Single-unders were so awkward, had trouble catching my breath during this one. Thanks Ashley for the push! <3

    23 pushups after the wod

    Good luck on your next adventure, Wes!

  6. dtm

    21-15-9
    Strict handstand push-ups
    Single arm hang power clean 50# db (45 reps each arm)
    12:57

    Cash-out
    3 rounds
    1 minute max push-press with 50# db
    Rest 1 minute
    37/31/26

  7. dtm

    21-15-9
    Strict handstand push-ups
    Single arm hang power clean 50# db (45 reps each arm)
    12:57

    Cash-out
    3 rounds
    1 minute max push-press with 50# db
    Rest 1 minute
    37/31/26

  8. sallys

    Struggle city this am.
    C2B instead of BMU. Took me a while to get these to work but they got there in the end. Clearly need to do C2B more often!
    65# felt horrible and heavy
    But hey I showed up

  9. sallys

    Struggle city this am.
    C2B instead of BMU. Took me a while to get these to work but they got there in the end. Clearly need to do C2B more often!
    65# felt horrible and heavy
    But hey I showed up

  10. BAston

    20:24
    5 MU in first round, rest C2b
    3 MU ” ”
    1 MU ” ”

    Cleans @ 115#, single unders, and a nice hand rip.

    Best of luck, Wes.

  11. BAston

    20:24
    5 MU in first round, rest C2b
    3 MU ” ”
    1 MU ” ”

    Cleans @ 115#, single unders, and a nice hand rip.

    Best of luck, Wes.

  12. Alice

    14:45 sub C2B

    Happy travels, Wes! Great working out alongside you this summer. Have a fun year at school.

  13. Alice

    14:45 sub C2B

    Happy travels, Wes! Great working out alongside you this summer. Have a fun year at school.

  14. J Cash

    29:54
    Started off with bar muscle ups but once I ripped in the round of 15’s, I became soft and couldn’t get any more so did strict pull ups ????

  15. J Cash

    29:54
    Started off with bar muscle ups but once I ripped in the round of 15’s, I became soft and couldn’t get any more so did strict pull ups ????

  16. Rekas

    20:43 subbed C2B
    Cleans in sets of 5 across
    C2B in 3s, 2s and singles
    Single unders were not as good as they were in elementary school!!

    All the best to you, Wes! Come back and visit anytime. 🙂

  17. Rekas

    20:43 subbed C2B
    Cleans in sets of 5 across
    C2B in 3s, 2s and singles
    Single unders were not as good as they were in elementary school!!

    All the best to you, Wes! Come back and visit anytime. 🙂

  18. Good luck Wes. Great to meet you

    STRENGTH

    Overhead Squats

    2 x 6 60% 105#
    2 x 5 65%. 115#
    2 x 4 70%. 125#
    2 x 3 75%. 135#

    WOD

    2 rounds for time:

    40 Double-Unders
    40 Wall Balls, 20/14
    40 Sit-Ups
    40 Kettlebell Swings, 53/35

    14:20

    The post Hangover appeared first on Pocket WOD.

  19. Good luck Wes. Great to meet you

    STRENGTH

    Overhead Squats

    2 x 6 60% 105#
    2 x 5 65%. 115#
    2 x 4 70%. 125#
    2 x 3 75%. 135#

    WOD

    2 rounds for time:

    40 Double-Unders
    40 Wall Balls, 20/14
    40 Sit-Ups
    40 Kettlebell Swings, 53/35

    14:20

    The post Hangover appeared first on Pocket WOD.

  20. robseda

    15 min emom: ✅
    2 hspu (parallettes)
    4 pull-ups
    8 squats
    20# vest for everything
    Intention was strict on the hspu, but that only lasted two rounds- then kipping. Strict pull-ups.

  21. robseda

    15 min emom: ✅
    2 hspu (parallettes)
    4 pull-ups
    8 squats
    20# vest for everything
    Intention was strict on the hspu, but that only lasted two rounds- then kipping. Strict pull-ups.

  22. JoJo

    WOD: 15:03 with C2B (zero muscle-ups)

    Accessory work: Gymnastics
    Strict HSPU w/2 abmats 15 reps
    4 sets 12 reps DB strict press #20
    Push-ups 24
    Strict pull-ups: FPP Day 1: 5-4-3-3-2

    15 min EMOM
    pausing squat clean (2 secs above knee)
    into a full clean all 85lbs.

  23. JoJo

    WOD: 15:03 with C2B (zero muscle-ups)

    Accessory work: Gymnastics
    Strict HSPU w/2 abmats 15 reps
    4 sets 12 reps DB strict press #20
    Push-ups 24
    Strict pull-ups: FPP Day 1: 5-4-3-3-2

    15 min EMOM
    pausing squat clean (2 secs above knee)
    into a full clean all 85lbs.