WOD Explorer

For time: 20 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box step-overs 30 wall-ball shots 18 box step-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box ♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box *The load, box height, and target height are suggested starting points. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the loads and/or heights as your skill level allows.

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box (may step up) ♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box (may step up)

Complete as many rounds as possible in 15 minutes of: 3 bear crawls 12 dumbbell snatches 15 box step-overs 10-lb dumbbell, 12-in box

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 19.3 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