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.
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!
Wes, great work today! Thanks for being a part of the Metropolis community. Good luck and God bless in your future endeavors.
All the best, Wes. Good luck at school and hope to see you at trop again man
Enjoy your year and definitely come back and see us!
17:22rx
We’ll miss you Wes, hope to see you in this neck of the woods again soon!
17:22rx
We’ll miss you Wes, hope to see you in this neck of the woods again soon!
19:16rx
We wish you the best of luck Wes!
19:16rx
We wish you the best of luck Wes!
22:31 @ 80# with banded p/u
Best wishes to you too Wes, good luck!
22:31 @ 80# with banded p/u
Best wishes to you too Wes, good luck!
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
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
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!
Lol I love the mid-wod stare-downs. I will beat you…one day. When we’re 60 🙁
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!
Lol I love the mid-wod stare-downs. I will beat you…one day. When we’re 60 🙁
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
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
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
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
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.
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.
14:45 sub C2B
Happy travels, Wes! Great working out alongside you this summer. Have a fun year at school.
14:45 sub C2B
Happy travels, Wes! Great working out alongside you this summer. Have a fun year at school.
29:31
Awesome job Ronald!!!
????????????
29:31
Awesome job Ronald!!!
????????????
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 ????
Awww J cash, there there *Hugs
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 ????
Awww J cash, there there *Hugs
21:27 with pullups in place of MUs
21:27 with pullups in place of MUs
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. 🙂
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. 🙂
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.
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.
17:40 @#73 w jump pull-ups
Great class thanks for tips Mickey
17:40 @#73 w jump pull-ups
Great class thanks for tips Mickey
23:17 with banded pull ups and 15# bar
23:17 with banded pull ups and 15# bar
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.
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.
19:45 c2b’s
50 push ups
total push ups mtd: 206
19:45 c2b’s
50 push ups
total push ups mtd: 206
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.
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.
16:52 @65 (banded pull-ups)
16:52 @65 (banded pull-ups)
21:26 @53
21:26 @53