Choose one of the following benchmarks:

Option 1:
“JT”

21-15-9 Reps for time – (20min cap):
Handstand push-ups
Ring dips
Push-ups

(Cliff 7.41 rx’d, Larn 11.15 rx’d)

B) “Marguerita”

50 Rounds for time – (25min cap):
Burpee
Push-up
Jumping-jack
Sit-up
Handstand

Complete the workout with a freehand handstand for an extra challenge.

(Jazzy 11.53 rx’d (freehand), Dave.G 12.34 rx’d (freehand), Jen.B 14.06 rx’d, Carolyn 14.38 rx’d.

Compare to 17/03/23

Post time and options to comments.

“Licorice Allsorts”

3 Rounds for maximum reps:
1min: Toes through rings
1min: 10m Shuttle runs
1min: Rest
1min: Kettlebell swings, 24kg (16kg)
1min: Dumbbell lunges, 22.5kg (15kg)
1min: Rest

Rx’d+ = 32kg (24kg) KB/ 25kg (17.5kg) DB
Masters 50yrs+/ Teens = 20kg (12kg) KB/ 20kg (12.5kg) DB
Masters 60yrs+ = Hanging knee raises/ 16kg (8kg) KB/ 15kg (7kg) DB

Post reps completed for each exercise and options to comments.

A) “Isabel”

For time – (10min cap):
30 Snatches, 60kg (42.5kg)

Rest until 15:00 then,

B) Every 2mins x 5rds:
1 Snatch

-Any variation of the snatch is acceptable (B).

Post time (A), start and finish loads (B) to comments.

“Up Up And Away”

Ascending 20min ladder:
1 Squat clean
10 Echo bike calories
1 Push jerk
10 Alternating box step-ups

Increase both clean and push jerk reps by 1 rep each round. Calories and step-up reps stay the same throughout the allocated time.

Men: 60kg/ 24″
Women: 42.5kg/ 20″

Rx’d+ = 70kg (47.5kg)/ 30″ (24″)
Masters 50yrs+/ Teens = 52.5kg (35kg)/ 20″ (16″)
Masters 60yrs+ = 42.5kg (30kg)/ 16″ (12″)

Post rounds, reps completed and options to comments.

“Lock And Load”

5 Rounds each for time:
10 Bench press, 60kg (42.5kg)
50m Farmers carry, 2 x 24kg (2 x 16kg)
75 Double unders

Rest precisely 1min between rounds.

Rx’d+ = 70kg (47.5kg) BP/ 2 x 32kg (2 x 24kg) KB FC
Masters 50yrs+/ Teens = 52.5kg (35kg) BP/ 2 x 20kg (2 x 12kg) KB FC
Masters 60yrs+ = 42.5kg (30kg) BP/ 2 x 16kg (2 x 10kg) KB FC/ Single unders

Post round times and options to comments.

“44 Gallon Drum”

In pairs complete the following,

44 Rounds for time:
2 Burpee pull-ups
4 Medicine ball cleans, 9kg (6kg)
6 Alternating dumbbell hang power snatch, 22.5kg (15kg)

*Alternate rounds with your partner.

Rx’d+ = 25kg (17.5kg) DB
Masters 50yrs+/ Teens = 20kg (12.5kg) DB
Masters 60yrs+ = Burpee jumping pull-ups/ 6kg (4kg) MBC/ 17.5kg (10kg) DB

Post time and options to comments.

Perform one set of the following every 2mins:

Back squat
10-5-5-3-3-3-2-2-2-2-1-1-1-1-1

-From the racks.

Post loads for all working sets to comments.