“When setting expectations, no matter what has been said or written, if substandard performance is accepted and no one is held accountable — if there are no consequences — that poor performance becomes the new standard. Therefore, leaders must enforce standards.”
– Jocko Willink
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Willy
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
Warm Up
Core warm up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
WOD
5 rounds of:
15 ultra wide underhanded pull ups
25 planche push ups
20 box jumps / 25 squat jumps
Why implement sandbag front squats?
By: https://undisputedfitness.com/
The sandbag front squat is one of the most effective strength exercises yet one of the most underutilized exercises. The sandbag front can be performed in many ways. The most common is the “bear hug” version of the sandbag front squat. This involves lapping the sandbag and wrapping your arms around the sandbag. The benefits of performing the sandbag front squat include increased strength in the posterior chain.
The sandbag front squat serves as a great corrective exercise for those who struggle with a barbell front squat. A barbell front squat requires a tremendous amount of thoracic, shoulder, and hip mobility. The sandbag allows for weight to be front-loaded while keeping the shoulders in a neutral position.
The sandbag will increase midline stabilization and help athletes in keeping an upright/vertical torso while performing a front-loaded squat. This exercise also helps athletes with keeping their weight on their heels and tracking the knees to the outside and over the center of the foot.
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