The Seperator

Warmup – 10 minutes
3 rounds (start with the barbell and increase the weight reach round. Go no heavier than 95/65)
5 1 piece pick ups
5 low hang power snatches
5 snatch balances
5 squat snatches from below the knee

Back Squat

15 minute AMRAP
1 Bar Facing Burpee
1 Squat Snatch
1 Muscle Up
2 Bar Facing Burpees
2 Squat Snatch
2 Muscle Ups
….and so on

Games – (155/105)
Regional (135/95)
Open (115/80)

Do not sub bar muscle ups.  sub 3 pull ups and 3 dips for each muscle up or if you have muscle ups but not lots of muscle ups, once you hit a challenging number stay at that number of muscle ups for the rest of the WOD.  i.e.  I know and decide 3 a round is going to be very challenging but wont leave me staring at the rings the entire WOD.  After the round of 3 I would complete 4 barf burpees, 4 squat snatches and 3 muscles ups, round 5 would be 5,5,3 and son on and so forth.

Cash Out – Lower Body stretch


  • Rhino

    12/15/2012 @ 8:07 pm

    Back squat: 250 w safety bar
    WOD: 6 + 20 Games, thought I’d have 7 easily but gassed at end
    Girls tomorrow

  • Crowley

    12/15/2012 @ 1:05 am

    Warm-up: done
    Squat: ~265×2 w/ safety bar
    WOD: 6+8 w/ 115#

  • Andrea

    12/15/2012 @ 12:32 am

    Wod 7+1 with games weight but strict pull ups instead of mu (I know I know…)

  • Bish

    12/15/2012 @ 12:13 am

    WOD: 7+7.5 Games

  • Julie Arthur

    12/14/2012 @ 9:19 pm

    Back squatted yesterday so just did extra snatch work today
    WOD: 5+7 rds @ games That 6th round took me 2 min to get one snatch. Shoulders smoked!!

  • Marc hickok

    12/14/2012 @ 8:17 pm

    Back squat – 315×3, 335×3, 365×3, 385×3 (PR) , 405×1 (PR @ my new crossfit body weight of 195)

    WOD: did regular southie WOD (no rings) 11 rounds

  • Kenny "F'n" Powers

    12/14/2012 @ 7:19 pm

    Warm up: yep
    Strength: 245
    WOD: 5+6 (115) really have to work on mobility

    Thanks goose/amy for the mobility lessons and the air time, acting classes will hopefully pay off.

    “Funny thing, when you’re on top of the world, every motherfucker wants to get a piece of your ass. But then, you take a little time off from being unstoppable just to regroup and relax, no one will give you the time of day. This face used to cash fucking checks…”

    Enjoy the weekend motherfu*kers

  • Schurko

    12/14/2012 @ 6:09 pm

    Warm-up: done
    Strength: 339# with safety bar
    WOD: 5rds + 6 @ games
    Missed last MU in rds 3 and 4. Wanted to keep moving..

    Did some acting, stretching, and super friending with Shamwow postWOD

    • Kenny "F'n" Powers

      12/14/2012 @ 7:13 pm

      Fame here we come! those youtube vids are going viral

  • Goose

    12/14/2012 @ 3:11 pm

    307 with the cambered bar – apparently it weights more than we though (86lbs)
    7 + 8 with the Games weight. Shoulders are smoked from the last few days.
    Planning on hitting the repeats from earlier this week later on.

    Yesterday –
    Push Pressed with the class and hit Tuesdays WOD. Got smoked on the dubs especially the last round – 7:14
    Bro session with Dedonno and TJ after – football bar bench, band resisted snatch grip deads and deficit hspu’s.

  • JWhite

    12/14/2012 @ 1:53 pm

    Warm-Up: Done
    Strength: 269 using safety squat bar
    WOD: 5 (95) – got slowed down watching Goose float through the air next to me, need to learn that majestic Berretta Muscle-Up.

Comments are closed.