WOD Explorer

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks 14-cal. row Men use 35-lb. dumbbell

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Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 35-lb. dumbbells, stepping burpees allowed Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

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

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Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutes

Workout 18.4 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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Workout 18.4 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.

Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb.

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Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin-over-bar pull-ups 6 thrusters 6 jumping chin-over-bar pull-ups 9 thrusters 9 jumping chin-over-bar pull-ups 12 thrusters 12 jumping chin-over-bar pull-ups 15 thrusters 15 jumping chin-over-bar pull-ups 18 thrusters 18 jumping chin-over-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 65 lb.

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Workout 17.1 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 Men use 35-lb. dumbbell and 20-in. box, step-ups OK Time cap: 20 minutes

Workout 17.1 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 Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes

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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

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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.

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.

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Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 135 lb. 55 wall-ball shots, 20-lb. ball to 9-ft. target 55-calorie row 55 hand-release push-ups

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups

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10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders

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

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.