Lesson 10: Hold Yourself and Your Team Accountable
To hold your team accountable, you first have to hold yourself accountable. When you expect the best of yourself, you can expect the best from your team, when you expect the best from your team, they will rise up to meet your expectations. To be a great teammate, you must hold your teammates accountable to the high standards of excellence your culture expects and demands
1 Round: 30s of each: Dead Hang | Air Squats | Push Ups | Sit Ups | Pull Ups | Good Mornings
2 Minute Easy Machine
3 Rounds: 30s Inch Worms | 30s Spiderman | 60s KB or Lacrosse Ball Smash |
Practice Round:
2 x 30 Double Unders | 200M Row | 1 Round of Nate
WOD: Treading Water
300 Double Unders
2K Row
10 Rounds of Nate
1 Round of Nate – 2 Muscle Ups (bar or ring) | 4 Handstand Push Ups | 8 KB Swings @ 70/50
*Time Cap 25 Minutes
Modifications:
Nate:
Version A: 6 Chest to Bar + 6 Ring Dips | 4 Handstand Push Ups | 8 Kettlebell Swings @ 70/50
Version B: 6 Pull Ups + 6 Push Ups | 4 Dumbbell Push Press | 8 Kettlebell Swings
Version C: 2 Devil Presses | 4 Dumbbell Push Presses | 8 KB Swings
BulletProof: 6 Ring Rows + 12 Shoulder Taps | 50 Ft KB Overhead Walk | 8 KB Swings
Double Unders: 300 Single Unders or 50/35 Cal Bike
Bike: 2.8 Miles or 100/75 Cals