WOD Explorer

(22.3 repeat) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 45, 55, 65 lb (20, 25, 29 kg) ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 65, 85, 105 lb (29, 38, 47 kg)

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.

Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 hand-release push-ups 50 single-unders 6 snatches (weight 4) ♀ 45 lb, 65 lb, 75 lb, 85 lb ♂ 65 lb, 95 lb, 115 lb, 135 lb

For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) 45 lb, then 55 lb, then 65 lb Time cap: 12 minutes

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.

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb. dumbbells

Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 hanging knee-raises   50 single-unders   15 squat cleans, 95 lb.   25 hanging knee-raises   50 single-unders   13 squat cleans, 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 hanging knee-raises   50 single-unders   11 squat cleans, 135 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 hanging knee-raises   50 single-unders   9 squat cleans, 155 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to:   25 hanging knee-raises   50 single-unders   7 squat cleans, 185 lb. Stop at 20 minutes.

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

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