WOD Explorer

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs or walks (1 rep = 50 ft) *Add 5 burpees after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster for best technique and load. Time begins immediately following the completion of 23.2A. 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.

23.2A: Complete as many reps as possible in 15 minutes of: 5 burpees  10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpees after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

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

Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) ♀ 65 lb, 95 lb, 125 lb, 155 lb ♂ 95 lb, 135 lb, 185 lb, 225 lb

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.

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs Scaled wall walks, 20-lb dumbbell, 20-in box, may step up on box jump-overs

Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 35-lb dumbbell, 20-in box

Complete as many rounds as possible in 15 minutes of: 3 bear crawls 12 dumbbell snatches 15 box step-overs 10-lb dumbbell, 12-in box

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 155-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

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: 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) 65 lb, then 75 lb, then 85 lb Time cap: 12 minutes

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 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.

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.

For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min.

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.

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

For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 min.

For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats  30 bar muscle-ups 15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Time cap: 15 min.

For total time: 15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with stick Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. To scale the squat and thruster, complete a sit-to-stand from a chair. To scale the sit-up, reduce the range of motion and touch the knees. Instead of a dumbbell, you can use a household object for the dumbbell row. If you have two dumbbells, you can complete the rows with both hands at the same time. To scale the push-up, perform from the knees or elevate the hands. Time cap: 15 min.

For total time: 15 front squats 30 hanging knee-raises 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chin-over-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats  30 chest-to-bar pull-ups 15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 65 lb. for the front squats and thrusters Time cap: 15 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.

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.

N/A

10 rounds for time of: 8 ground-to-overheads, 95 lb. 10 bar-facing burpees Time cap: 15 minutes

10 rounds for time of: 8 ground-to-overheads, 65 lb. 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes