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2/3/22 Metcon Metcon (Time) 1 mile Run or 2000m Row 50 Calorie Bike 1 mile Run or 2000m Row Extra Gymnastics Work Metcon 4 Rounds 8 Mat Lengths Rest 2-3 minutes between rounds

2/2/22 Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004 Weightlifting Deadlift (6×3 75% 1x max reps 75%)

2/1/22 Metcon

1/31/22 SIGN UP: BOTL V https://app.wodifyarena.com/Event/Event.aspx?u=battleofthelakev2022 Gymnastics Metcon (AMRAP – Reps) 5 Sets: 85% of Max C2B Rest 1-2 Minutes Between Sets. RX pull-ups Scaled Work on pullups with: – Banded Pull-Ups – Strict C2B Or Pull-Ups – Ring Rows 

1/29/22 Metcon Metcon (Time) Partner WOD 2000m Row 60 Single DB Hang Clean & Jerk (50/35) 100 Single DB Step ups 24/20" 14 rope Climbs Switch every 5 Reps on C&J 40 C2B (20 per person)

1/28/22 Metcon Metcon (Time) 3 Rounds For Time 9 Squat Snatches 135/95 15 Bar Facing Burpees 21 T2B RX Squat Cleans Weightlifting Clean and Jerk (Weight) 4×3 climbing start around 40% and work up to 75% 3×1 climbing between 75% to 85%

1/27/22 Metcon Metcon (Time) 4 Rounds 25 Calorie Bike 25 Calorie Row 25 weighted sit-ups

1/26/22 Metcon Metcon (AMRAP – Reps) AMRAP X 20 Max Calories on the Bike Every 5 minutes (starting on the 0:00) 400m Run or Row 50 DU Weightlifting Deadlift (5 – 3 – 2 – 1 – 1 – max reps) 1×5 50% 1×3 60% 1×2 70% 1×1 75% 1×1 80% 1x max reps 85%

1/25/22 Metcon Metcon (Time) 3 Rounds For Time: 10 Squat Cleans 135 / 95 lb 10 Push Jerks 135 / 95 lb Weightlifting Shoulder Press (5-3-2-1-1 Climbing) Optional Extra Strength Work Metcon No measure 21-15-9 Alternating Pistols Ring Dips

1/24/22 Metcon Metcon (AMRAP – Reps) On the Minute x 10 Rounds: 6 C2B 6 Box Jumps Max Dumbbell Snatches 50 / 35 lb RX pull-ups Weightlifting Clean and Jerk (Weight) 4×3 climbing start around 40% and work up to 75% 3×1 climbing between 75% to 85%