WOD Explorer

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

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: 10 alternating snatches 15 burpees 20 alternating snatches 15 burpees 30 alternating snatches 15 burpees 40 alternating snatches 15 burpees 50 alternating snatches 15 burpees Use a 10-lb. dumbbell or household item for the snatch. To modify the burpee, omit the push-up portion or elevate the hands during the push-up. Time cap: 20 minutes

Workout 19.4 For total time: 3 rounds of:   10 snatches   12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:   10 bar muscle-ups   12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes

Workout 19.4 For total time: 3 rounds of:   10 snatches   12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:   10 chin-over-bar pull-ups   12 bar-facing burpees Men snatch 65 lb., may step over bar on the burpees Time cap: 12 minutes

Prior to 8:00, complete: 3 rounds of:     6 jumping chin-over-bar pull-ups     6 squat snatches, 45 lb. Then, 3 rounds of:     7 jumping chin-over-bar pull-ups     5 squat snatches, 75 lb. *Prior to 12:00, complete 3 rounds of:     8 jumping chin-over-bar pull-ups     4 squat snatches, 95 lb. *Prior to 16:00, complete 3 rounds of:     9 jumping chin-over-bar pull-ups     3 squat snatches, 115 lb. *Prior to 20:00, complete 3 rounds of:     10 jumping chin-over-bar pull-ups     2 squat snatches, 135 lb. Prior to 24:00, complete 3 rounds of:     11 jumping chin-over-bar pull-ups     1 squat snatch, 155 lb. *If all reps are completed, time cap extends by 4 minutes. Note: Squat snatches or power snatches with overhead squats permitted.

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches, 95 lb. Then, 3 rounds of:     7 chest-to-bar pull-ups     5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of:     8 chest-to-bar pull-ups     4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of:     9 chest-to-bar pull-ups     3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of:     10 chest-to-bar pull-ups     2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of:     11 chest-to-bar pull-ups     1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 65-lb. power snatches, 15 reps MASTERS WOMEN - includes Masters Women 55+ 30 double-unders 45-lb. power snatches, 15 reps

MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS WOMEN - includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 35 pound Snatch, 30 reps 30 Burpees 55 pound Snatch, 30 reps 20 Burpees 75 pound Snatch, 30 reps 10 burpees 90 pound Snatch, as many reps as possible

MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible MASTERS WOMEN - includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 35 pound Snatch, 30 reps 55 pound Snatch, 30 reps 75 pound Snatch, 30 reps 90 pound Snatch, as many reps as possible

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs / 35kg) WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (55lbs / 25kg) MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (65lbs / 30kg) MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (45lbs / 20kg)