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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

SLIPS

20 min to rotate between movements:
-10 Front to Back Scales/side
-15 sec L-sit
-15 sec Free Handstand
-30 sec Plank
-30 sec Standing Straddle Stretch

EMOM for 8 min
Min 1 – 10 SLOW MB Squats
Min 2 – 15 MB Situps

Heather S

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11 Responses to “SLIPS”

  1. That’s a badass pic of Heather, love it! ❤

  2. 20 min to rotate between movements:
    -10 Front to Back Scales/side
    – 20 sec bent hollow holds
    -15 sec Free Handstand
    -30 sec Plank
    -30 sec Standing Straddle Stretch
    (4 rounds)

    EMOM for 8 min @10# wall ball
    Min 1 – 10 SLOW MB Squats
    Min 2 – 10 MB abmat Situps (these killed my shoulders/ arms)

    Thanks for the core strengthening tips Shane!

  3. 20 min to rotate between movements:
    -10 Front to Back Scales/side
    -30 sec hollow hold
    -30 sec pike hold off box 20″
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Squats
    Min 2 – 15 MB Situps #14 (shoulder burn)

    love the pic of Heather

    Thanks Shane

  4. 20 min to rotate between movements:
    -10 Front to Back Scales/side
    -15 sec L-sit
    -20 sec Box Pike
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min with 20# MB
    Min 1 – 10 SLOW MB Squats
    Min 2 – 15 MB Situps-with Abmat

    Thanks Shane!

  5. 20 min to rotate between movements:
    -10 Front to Back Scales/side
    -15 sec L-sit
    -15 sec Free Handstand
    -30 sec Plank
    -30 sec Standing Straddle Stretch
    2 rounds + 3 scales on each side

    EMOM for 8 min
    Min 1 – 10 SLOW MB Squats
    Min 2 – 15 MB Situps
    …. yeah, that was harder on the shoulders than I thought it would be.

  6. 20 min to rotate between movements:
    -10 Front to Back Scales/side
    -15 sec L-sit
    -15 sec Free Handstand
    -30 sec Plank
    -30 sec Standing Straddle Stretch
    1st class: 4 rounds
    2nd class: 4 rounds

    EMOM for 8 min (MB – 20#)
    Min 1 – 10 SLOW MB Squats
    Min 2 – 15 MB Situps

  7. All I can say is ouch!! My body is destroyed from yesterday haha.

    20 min to rotate between movements:
    -10 Front to Back Scales/side
    -20 sec bent hollow hold
    -15 sec pike hold off box (24″? 30″? I cant remember)
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 Slow MB Squats
    Min 2 – 15 MB Situps #14

  8. 20 min to rotate between movements:
    -10 Front to Back Scales/side
    -30 sec hollow hold
    -30 sec pike hold off box 20″
    -30 sec Plank
    -30 sec Standing Straddle Stretch

    EMOM for 8 min
    Min 1 – 10 SLOW MB Squats (first squats in over a week that didn’t hurt knee!)
    Min 2 – 15 MB Situps #14

    Thanks Kevin!

  9. 20mins
    -10 front to back scales/side
    -15 sec bent hollow hold
    – 20 sec down dog
    – 30 sec plank
    – 30 sec stand straddle stretch

    Emom 8mins
    1- 10 MB squats slow
    2- 15 MB Situps

  10. Everything unbroken. 14# for WOD.

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