THE BACK FROM HOLIDAYS CONTEST - AUTUMN EDITION 2022

INDIV - WOD 1

FOR TIME.

P1 :

- 12 SHUTTLE RUN

- 12 DEVIL PRESS @22.5KG/15KG

- 18 GOBELET SQUATS @22.5KG/15KG

Then,

P2 :

- 12 SHUTTLE RUN

- 12 DEVIL PRESS @22.5KG/15KG

- 18 GOBELET SQUATS @22.5KG/15KG

TEAM OF 2 - WOD 1

FOR REPS. TIME CAP 12'.

P1 :

- 12 SHUTTLE RUN

- 12 DEVIL PRESS @22.5KG/15KG

- 18 GOBELET SQUATS @22.5KG/15KG

Then,

P2 :

- 12 SHUTTLE RUN

- 12 DEVIL PRESS @22.5KG/15KG

- 18 GOBELET SQUATS @22.5KG/15KG

Then, AMRAP IN REMAINING TIME :

P1 & P2 SYNCHRO :

- 06 SHUTTLE RUN

- 06 DEVIL PRESS @22.5KG/15KG

- 12 GOBELET SQUATS @22.5KG/15KG.

TEAM OF 3 - WOD 1

AMRAP. 2’30 ON / 30’´ OFF X 4

WORKING TOGETHER ON :

EACH PARTNER 

8/6 CAL ECHO BIKE
12 BOX JUMP OVER SYNCHRO A 2

THEN, IN THE REMAINING TIME :    

MAX HANG DUMBBELL SNATCH SYNCHRO A 3 @15/17.5/22.5KG

TOUTES LES 15 REPS, ON AVANCE D’UN PALIER.

TEAM OF 2 - WOD 2

LADDER COMPLEX

EVERY MINUTE :

01 CLEAN + 01 HANG CLEAN

MEN BARBELLS :

50 - 60 - 70 - 80 - 85 - 90 - 95 -100 - 105 - 110 - 115 - EXTRA BAR

WOMEN BARBELLS :

30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 - 70 - 75 - 80 - EXTRA BAR

WHEN A PARTNER FAILS TO VALIDATE THE LIFT.

EVERY NEXT COMING MINUTES, HE MUST DO :

7 BURPEES OVER BAR WITH WEIGHTED VEST.

55” de LIFT.

05” de TRANSITION.

TEAM OF 2 - WOD 2

LADDER COMPLEX

EVERY MINUTE :

01 CLEAN + 01 HANG CLEAN

MEN BARBELLS :

50 - 60 - 70 - 80 - 85 - 90 - 95 -100 - 105 - 110 - 115 - EXTRA BAR

WOMEN BARBELLS :

30 - 35 - 40 - 45 - 50 - 55 - 60 - 65 - 70 - 75 - 80 - EXTRA BAR

WHEN A PARTNER FAILS TO VALIDATE THE LIFT.

EVERY NEXT COMING MINUTES, HE MUST DO :

7 BURPEES OVER BAR WITH WEIGHTED VEST.

55” de LIFT.

05” de TRANSITION.

TEAM OF 3 - WOD 2

AMRAP 5’.

MAX POINT GYM RELAY

TOES TO BAR = 1 POINT

PULL UP = 1 POINT

MUSCLE UP BAR = 3 POINTS

WHEN P1 GYM → P2&3 ON THE MAT

HOLD BUMPER OVER HEAD @15/10KG

YOU MUST DECIDE YOUR MOVEMENT AT EACH TRY

YOU CAN’T SWITCH THE MOVEMENT WITHIN YOUR TRY

YOU MUST RELAY AT EACH BREAK

WOD 3 INDIV.

FOR REPS. TOTAL TIME OF 9'30.

1'30 ON - 30" OFF

FACE TO FACE

ONE JUDGE BY ATHLETE.

- Max Thrusters @40/30 KG

- Max Step Box Over @24/16 KG

- Max KBS @24/16 KG

- Max Down & Up

- Max Muscle Up Bar

TEAM OF 2 - WOD 3

FOR REPS. TOTAL TIME OF 9'30.

1'30 ON - 30" OFF

FACE TO FACE

ONE JUDGE BY ATHLETE.

- Max Thrusters @40/30 KG

- Max Step Box Over @24/16 KG

- Max KBS @24/16 KG

- Max Down & Up

- Max Muscle Up Bar

TEAM OF 3 - WOD 3

LADDER

8’ TO FIND 

P1 → 1 RM SNATCH

P2 → 2 RM SNATCH

P3 → 3 RM SNATCH

ONE LIFT AT A TIME.

TEAM OF 2 - WOD 4

FOR TIME. TIME CAP 14'.

CASH IN :

ONE LAP RUN EACH RELAY.

ONE WITH WEIGHTED VEST.

Then, weighted vest off,

- 90 DU RELAY

- 30 BJO SYNCHRO

- 30 GTOH @20/15KG SYNCHRO

- 30 CAL ROW RELAY

- 30 PULL UPS RELAY

- 30 CAL ROW RELAY

- 30 GTOH @20/15KG SYNCHRO

- 30 BJO SYNCHRO

- 90 DU RELAY

TIME SUR LE MAT !

TEAM OF 3 - WOD 4

FOR TIME   TC.12’

6 ROUNDS 

10 CAL ROW RELAY 

12 KB LUNGES SYNCHRO A 3

10 KB THRUSTER SYNCHRO A 3

12 KB LUNGES SYNCHRO A 3

ADVANCE EVERY TWO ROUNDS.

– HHH → @24/20/16

– HHF → @20/16/12

TEAM OF 3 - WOD 5

FOR TIME   TC.14’

CASH IN 

AT SAME TIME 

1 ATHLETE MUST WEAR A WEIGHTED VEST

2 LAPS RUN SYNCHRO A 2

200 DOUBLE UNDER

THEN :

( Weighted vest OFF )

YOU GO WE GO

4 ROUNDS 

P1&2 → 5 BURPEES PING PONG 

P1 → 7 HANG CLEAN @50/35KG

P2&3 → 5 BURPEES PING PONG

P2 → 7 HANG CLEAN @50/35KG

P3&1 → 5 BURPEES PING PONG

P3 → 7 HANG CLEAN @50/35KG

WOD INDIV FINAL

FOR TIME. TIME CAP 12'.

3 ROUNDS.

05 BBJO

10 DEADLIFTS @120/80

15 PISTOLS

20 DB SNATCH @22.5/15

25 TOES TO BAR