The winner is Dan H
 Warm Up 3 Rounds 10 banded Overhead Squat 10 Situps WOD 21 - 15 - 9 Shoulder Press @ 55% Floor Wiper (same bar) Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 5 Burpees 10 Sit Ups 
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 Warm Up Row 1000 WOD Amateur FGB 5 Rounds 1 minute Deadlift @ 55% 1 minute Hammer Swings 1 minute Kettlebell Swing @ 33% snatch 1 minute rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 500 Meter Row 10 Russian Twist   Also for your consideration… Warm Up 5 min easy Assault Bike WOD 30 / 30 15 rounds 30 seconds max Assault Bike 30 seconds rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Bike 20 Minutes then Row 2000 Meters  11/14
30 / 30 15 rounds 30 seconds max Assault Bike calories 30 seconds rest 11/15 Amateur FGB 5 Rounds 1 minute Deadlift @ 55% 1 minute Hammer Swings 1 minute Kettlebell Swing @ 33% snatch 1 minute rest 11/16 21 - 15 - 9 Shoulder Press @ 55% Floor Wiper (same bar) 11/17 "Bulger" Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup Women's: 27:40 Steph K. Men's: 24:07 - Nick P. Compare to 4/21/20 11/18 Alpine 6 Rounds 90 seconds 1 arm Farmer Walks (heavy) every 10 ft = 1 pt 3 minute rest 11/19 Games 11.7 Complete as many reps as possible in 30 minutes of: 20-calorie Row 30 Wall Balls, 20 / 14-lb. ball 20 Toes-to-Bar 30 Box Jumps, 24 / 20-inch box 20 Sumo Deadlift High Pull, 108 / 81-lb. kettlebell (105 / 75 Barbell) 30 Burpees 20 Jerk, 135 / 95 lb. Sled Drag 135 / 95 lb - 400ft Compare to 12/16/19 11/20 Descend / Ascend 10 - 1 Overhead Squat @ 55% 2 - 20 Land Mines Twist @ 25% snatch  Warm Up 3 Rounds 10 Air Squats 10 Situps WOD 42 - 30 - 18 Jumping Lunge Evil Wheel Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 15 Kettlebell Swings 15 GHD Sit Ups U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.   Warm Up
3 Rounds 5 Pullups 10 Situps 15 Air Squats WOD "White" Five rounds for time of: 15' Rope Climb, 3 ascents 10 Toes-to-Bar 21 Walking Lunge steps with 45lb plate held overhead Run 400 meters Men's: 28:14 anonymous Women's: 47:32 anonymous Compare to 1/18/18 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 50 Sit Ups Warm Up Row 1000M then work your way up to your first working weight to get a feel for how much time you will have to change plates. WOD Ladder Start at 75% Max Shoulder press on the sled go up 10# per pull hustle until you cannot get one rope length at the given weight in the given minute Rope Pull Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Weighted Sit Ups Ring Row    Warm Up 3 Rounds 20 Single-Unders 15 Situps 10 Superman WOD Tabata 8 Rounds 20 seconds Tuck Ups 10 second rest 20 seconds Ski Jumper 10 second rest 20 seconds Hip Extensions 10 second rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Kettlebell Swings GHD Sit Ups  Warm Up 3 Rounds 20 Single-Unders 15 Air Squats 10 Pushups WOD Kimimela 20 minutes 1,2,3,4,5,6,7 . . . Back Squat 185# / 135# Box Jumps 30” / 24” Bench Press 135# / 95# Burpees Men: 10+6 Gilstrap Women: Open Compare to 12/4/20 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K    Warm Up 3 Rounds 15 Situps 10 Pushups WOD Descend / Ascend 20 - 2 Russian Twist @ 25% snatch 2 - 20 Ring Dips Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 20 Calorie Bike 20 Sit Ups |
