WOD Explorer

For time:  5 bear crawls  50 strokes on the rower  5 bear crawls  25 deadlifts  5 bear crawls  25 cleans  5 bear crawls  25 snatches  5 bear crawls  50 strokes on the rower  Time cap: 20 minutes  ♀ 75, 55, 35 lb (34, 25, 15 kg)  ♂ 95, 65, 45 lb (43, 29, 20 kg)  *The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg) ♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch ♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts  50 single-unders ♀ 95 lb (43 kg) ♂ 135 lb (61 kg)

As many rounds and reps as possible in 20 minutes of:  30 strokes on the rower 10 deadlifts  50 single-unders or jumping jacks ♀ 55 lb (25 kg)* ♂ 75 lb (34 kg)* *The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts  50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Burpees 55-lb barbell Time cap: 10 minutes

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 95-lb barbell, may step over on burpees Time cap: 10 minutes

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 155-lb barbell Time cap: 10 minutes

Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.

Complete the complex for load and technique: 1 deadlift 1 clean 1 hang clean 1 push press Time begins immediately following the completion of 21.3. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.  Time cap: 7 min.

Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.

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.

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 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.

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 135 lb. 55 wall-ball shots, 20-lb. ball to 9-ft. target 55-calorie row 55 hand-release push-ups

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 185-lb. deadlifts, 20 reps 15 box jumps, 20-inch 225-lb. deadlifts, 25 reps 15 box jumps, 20-inch 275-lb. deadlifts, 30 reps 15 box jumps, 20-inch 315-lb. deadlifts, 35 reps 15 box jumps, 20-inch MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 8 minutes of: 65-lb. deadlifts, 10 reps 15 box jumps, 20-inch 95-lb. deadlifts, 15 reps 15 box jumps, 20-inch 115-lb. deadlifts, 20 reps 15 box jumps, 20-inch 135-lb. deadlifts, 25 reps 15 box jumps, 20-inch 155-lb. deadlifts, 30 reps 15 box jumps, 20-inch 185-lb. deadlifts, 35 reps 15 box jumps, 20-inch

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 75 pound Shoulder to overhead, 5 reps 75 pound Deadlift, 10 reps 15 Box jumps, 20" box MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 95 pound Shoulder to overhead, 5 reps 95 pound Deadlift, 10 reps 15 Box jumps, 20" box MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 55 pound Shoulder to overhead, 5 reps 55 pound Deadlift, 10 reps 15 Box jumps, 20" box

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24") WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (100lbs / 45kg) 12 Push-ups 15 Box jumps (20") MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (145lbs / 65kg) 12 Push-ups 15 Box jumps (20") MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (90lbs / 40kg) 12 Push-ups 15 Box jumps (20")