WOD Explorer

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

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

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb. dumbbells

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For time: 21 deadlifts, 135 lb. 21 hand-release push-ups 15 deadlifts, 135 lb. 15 hand-release push-ups 9 deadlifts, 135 lb. 9 hand-release push-ups 21 deadlifts, 185 lb. 50-ft. bear crawl 15 deadlifts, 185 lb. 50-ft. bear crawl 9 deadlifts, 185 lb. 50-ft. bear crawl Time cap: 9 min.

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For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

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For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean and jerks, 225 lb. 30 single-leg squats 5 clean and jerks, 275 lb. 30 single-leg squats 5 clean and jerks, 315 lb. Time cap: 20 minutes

For time: 30 box jumps, 24 in. 15 clean and jerks, 65 lb. 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 10 clean and jerks, 115 lb. 30 medicine-ball step-ups, 20 lb. 10 clean and jerks, 135 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 155 lb. 30 medicine-ball step-ups, 20 lb. 5 clean and jerks, 185 lb. Time cap: 20 minutes

For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14-lb. ball to 10 ft. Time cap: 20 min.

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For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.

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Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target

Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target

Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 lb.   25 toes-to-bars   50 double-unders   13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   11 squat cleans, 225 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   9 squat cleans, 275 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   7 squat cleans, 315 lb. Stop at 20 minutes.

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.

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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

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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

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

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

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Workout 19.5 33-27-21-15-9 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes

Workout 19.5 33-27-21-15-9 reps for time of: 65-lb. thrusters Jumping pull-ups Time cap: 20 minutes

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Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row Men use 50-lb. dumbbell