WOD Explorer

For time: 80-foot walking lunge 20 alternating dumbbell snatches 20 bent-over rows 80-foot walking lunge 20 alternating dumbbell snatches 20 ring rows 80-foot walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell *The loads are 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: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

As many rounds and reps as possible in 15 minutes of:  3 burpees  3 dumbbell hang clean-to-overheads  30-foot walking lunge (2 x 15 feet)  *After completing each round, add 3 reps to the burpees and hang clean-to-overheads.  ♀ 10-lb (5-kg) dumbbell  ♂ 20-lb (10-kg) dumbbell  *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.

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

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

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 hanging knee-raises   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16 chin-over-bar pull-ups   8 power cleans Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds. Men use 35-lb. dumbbells

Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 toes-to-bars   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16 bar muscle-ups   8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells

Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.