THE BACK FROM HOLIDAYS CONTEST - GOLDEN TICKET EDITION 2023

TEAM OF 2 / WOD 1

For MAX REPS. EVERY 2’30 x 3 rounds.

Total time of 7’30.

Cash in :

- 10 burpees over row synchro
- 30 wall ball shots relay

In the remaining time :

Max cal row relay

RELAY ON THE MAT.

TEAM OF 2 / WOD 2

For time & for load. FREE WEIGHT.

Double score FOR EACH PARTNER.

Total time cap 10’.

ATHLETE A. TIME CAP 5’.

10 / 8 / 6 / 4 / 2 REPS OF THRUSTERS.

THEN,

ATHLETE B. TIME CAP 5’.

10 / 8 / 6 / 4 / 2 REPS OF CLEANS.

ATHLETE B CAN START AS SOON AS ATHLETE A IS DONE.

TEAM OF 2 / WOD 2

For time & for load. FREE WEIGHT.

Double score FOR EACH PARTNER.

Total time cap 10’.

ATHLETE A. TIME CAP 5’.

10 / 8 / 6 / 4 / 2 REPS OF THRUSTERS.

THEN,

ATHLETE B. TIME CAP 5’.

10 / 8 / 6 / 4 / 2 REPS OF CLEANS.

ATHLETE B CAN START AS SOON AS ATHLETE A IS DONE.

TEAM OF 2 / WOD 3

FOR MAX REPS. TIME CAP 8’.

- P1 SUICIDE RUN 3 LANES
- P2 SUICIDE RUN 3 LANES
- PX HOLD BAR WHILE PX 15 GTOH BUMPER @20/15 KG
- PX PLATE HOLD WHILE PX 15 TOES TO BAR
- P1 SUICIDE RUN 3 LANES
- P2 SUICIDE RUN 3 LANES
- PX HOLD BAR WHILE PX 15 GTOH BUMPER @20/15 KG
- PX PLATE HOLD WHILE PX 15 TOES TO BAR
- ETC…

TEAM OF 2 / WOD 4

FOR MAX REPS. TIME CAP 11’.

- 50 double unders relay
- 40 lunges db gobelet synchro
- 30 db shoulder to overhead relay
- 20 db snatch synchro
-10 muscle ups bar or 30 pull ups relay.
( choose one option ).
- 20 DB SNATCH SYNCHRO
- 30 DB SHOULDER TO OVERHEAD RELAY
- 40 LUNGES DB GOBELET SYNCHRO
- 50 DOUBLE UNDERS RELAY
- 40 ETC…

FOR REPS. AMRAP. Time cap 8’.

Window of 50” FOR P1 to validate 5 good shots.
WHILE P2 IS HOLDING THE DEADLIFT BAR @55/85KG.

THEN, P2 CAN DO :
3 DEADLIFTS @55/85KG.
3 PULL UPS
9 AIR SQUATS

Window of 50” FOR P2 to validate 5 good shots.
WHILE P1 IS HOLDING THE DEADLIFT BAR @55/85KG.

THEN, P1 CAN DO :
3 DEADLIFTS @55/85KG.
3 PULL UPS
9 AIR SQUATS

TEAM OF 2 / WOD 5

For time. Time cap 5’.

- 20 cal ab relay
- 05 burpees box jump over synchro @2
- 05 burpees box jump over relay
- 20 cal ab relay
- 05 burpees box jump over synchro @2
- 05 burpees box jump over relay
- 20 cal ab relay
- 05 burpees box jump over synchro @2
- 05 burpees box jump over relay

TEAM OF 3 / WOD 1

FOR REPS. TC 10’.

10/07 CAL ROW RELAY
10 BOX JUMP OVER SYNCHRo @2
10 KB THRUSTERS synchro @2 @24/20/16 KG 

07 CALs ROW FEMME = 10 REPS.

TEAM OF 3 / WOD 2

For max load.

Time Cap 11’.

Athlète A : 1 rm clean & jerk
Athlète B : 3 rm HANG CLEAN
Athlète C : 5 RM FRONT SQUAT

1 SEUL LIFT à la fois.

L’équipe doit gérer son temps pour passer sur les trois mouvements.

TEAM OF 3 / WOD 3

For time. Time Cap 10’.

45 / 30 / 15 reps of :

- DB hang clean & jerk
- DB overhead lunges
- Latéral Burpees Over DB

⅓ des reps 3 athlètes synchro.

⅓ des reps 2 athlètes synchro.

⅓ des reps en relay libre.

PARTAGE DES DB LIBRE.

AVANCER LES DB après chaque round.

TEAM OF 3 / WOD 4

For time. EMOM max 12’.

Objectif 200 pull ups.

AT THE START OF EACH MINUTE, YOU MUST DO :

- 5 DEVIL PRESS BUMPER @20/15/10 KG
- 5 GOBELETS SQUATS BUMPER @20/15/10 KG

IN REMAINING TIME, MAX PULL UPS.

FOR REPS. AMRAP. Time cap 10’.

- Window of 50” FOR P1 to validate 5 good shots.
WHILE P2&P3 ARE HOLDING THE DEADLIFT BAR @110KG.

- THEN, P2&P3 CAN DO :
3 DEADLIFTS @110KG.
3 PULL UPS
9 AIR SQUATS

- Window of 50” FOR P2 to validate 5 good shots.
WHILE P1&P3 ARE HOLDING THE DEADLIFT BAR @110KG.

- THEN, P1&P3 CAN DO :
3 DEADLIFTS @110KG.
3 PULL UPS
9 AIR SQUATS

- Window of 50” FOR P3…

TEAM OF 3 / WOD 6

For Time Cap 6’

3 rounds of :

10 Shuttle run until zone 4 synchro @3
10 snatch synchro @2 40/25kg
20 toes 2 bar relay