WOD Explorer

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.

For time: 5 bear crawls 50 jumping jacks 15 snatches 5 bear crawls 55 jumping jacks 12 snatches 5 bear crawls 60 jumping jacks 9 snatches 5 bear crawls 65 jumping jacks 6 snatches ♀35 lb* ♂45 lb* Time cap: 12 minutes If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches. *The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

For time: 21 bent-over rows 42 jumping jacks 21 thrusters 18 jumping chin-over-bar pull-ups 36 jumping jacks 18 thrusters 15 jumping chest-to-bar pull-ups 30 jumping jacks 15 thrusters 35 lb  Time cap: 12 minutes

For time: 1 bear crawl 10 jumping jacks 3 bear crawls 30 jumping jacks 6 bear crawls 60 jumping jacks 9 bear crawls 90 jumping jacks 15  bear crawls 150 jumping jacks 21 bear crawls 210 jumping jacks The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest. The jumping jacks can be modified to a “stepping jack” if needed. Time cap: 15 min.