WOD Explorer

For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 min.

For time: 10 alternating snatches 15 burpees 20 alternating snatches 15 burpees 30 alternating snatches 15 burpees 40 alternating snatches 15 burpees 50 alternating snatches 15 burpees Use a 10-lb. dumbbell or household item for the snatch. To modify the burpee, omit the push-up portion or elevate the hands during the push-up. Time cap: 20 minutes

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 min.

10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes

10 rounds for time of: 8 ground-to-overheads, 65 lb. 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

For time: 21 deadlifts, 135 lb. 21 hand-release push-ups 15 deadlifts, 135 lb. 15 hand-release push-ups 9 deadlifts, 135 lb. 9 hand-release push-ups 21 deadlifts, 185 lb. 50-ft. bear crawl 15 deadlifts, 185 lb. 50-ft. bear crawl 9 deadlifts, 185 lb. 50-ft. bear crawl Time cap: 9 min.

For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

For time: 30 box jumps, 24 in. 15 clean and jerks, 65 lb. 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 10 clean and jerks, 115 lb. 30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 155 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 185 lb. Time cap: 20 minutes

For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean and jerks, 225 lb. 30 single-leg squats 5 clean and jerks, 275 lb. 30 single-leg squats 5 clean and jerks, 315 lb. Time cap: 20 minutes

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.

For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14-lb. ball to 10 ft. Time cap: 20 min.

Workout 19.3 For time: 200-ft. dumbbell front-rack lunge 50 dumbbell box step-ups 50 5-in. elevated strict handstand push-ups 200-ft. bear crawl 50-lb. dumbbell, 24-in. box  Time cap: 10 minutes

Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box  Time cap: 10 minutes

Workout 19.5 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes

Workout 19.5 33-27-21-15-9 reps for time of: 65-lb. thrusters Jumping pull-ups Time cap: 20 minutes

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 35-lb. dumbbells, stepping burpees allowed Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.3 2 rounds for time of: 100 single-unders 20 overhead squats 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 100 single-unders 12 chin-over-bar pull-ups Men perform 45-lb. OHS, 35-lb. DB snatches Time cap: 14 minutes

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

Workout 18.4 For time: 21 deadlifts, 135 lb. 21 hand-release push-ups 15 deadlifts, 135 lb. 15 hand-release push-ups 9 deadlifts, 135 lb. 9 hand-release push-ups 21 deadlifts, 185 lb. 50-ft. bear crawl 15 deadlifts, 185 lb. 50-ft. bear crawl 9 deadlifts, 185 lb. 50-ft. bear crawl Time cap: 9 min.

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 35-lb. dumbbell and 20-in. box, step-ups OK Time cap: 20 minutes

10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders

10 rounds for time of: 9 thrusters, 65 lb. 35 single-unders

21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.

MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN - includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees