We begin the week with a get well WOD for one our members Ian McEwan a.k.a Chewy who is currently recovering from a stoke, and making brilliant progress!

Check out the link below for the Just Giving page set up by his friends.

https://www.justgiving.com/crowdfunding/carl-wiltshire?utm_source=facebook&utm_medium=socpledgedesktop&utm_content=carl-wiltshire&utm_campaign=post-pledge-desktop&utm_term=mXm427MZq

SESSION 1
Warm Up:
5 Rounds of:
10 Air Squats
5 Burpees
Stretch & Mobilise

Kit Set-Up & Movement Practice
(YouTube channel for exercise Demo’s)

Options for today’s WOD:
Barbell Front, Back or Overhead Squat
2 x DB or KB Squat
DB or KB Goblet Squat
Weighted Pack or Vest Squat
Air Squat

WOD:
“Stay Strong Chewie”
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Weighted Squats
Over Object Burpees

* Use any Object to Jump over to finish each Burpee

Accessories:
Negative Pistol Squat 3 x 10 Reps Each Leg
(Slow Motion Decent, to a Box or Object at desired Depth)
Single Leg Vertical Jump 3 x 10 Reps Each Leg
(Jump as high as possible each Rep)
Single Leg Glute Bridge 3 x 10 Reps Each Leg

SESSION 2
Running WOD:
Run 1 Mile
3 Minutes Rest
x 2

Run 800m
2 Minutes Rest
x 2

* Scale DISTANCE as needed
* If can’t measure Distance, Run 6 Minutes On, 3 Minutes Off x 2, then 3 Minutes On, 2 Minutes Off x 2

Check out the video below for your full Whiteboard Brief!