All Strict

14
Apr

All Strict

Overhead Squats x5
4 sets @ 80%

AMRAP in 7 min
3 Strict Ring Dips (assisted or paralettes)
3 Strict Pullups (ring rows)
3 Strict HSPU (strict press @ 70%)

*No kipping at all
*Scaled = 6 reps

Tap out Heidi!

Tap out Heidi!

49 Responses

  1. Vanessa Champion

    Great picture!!! Heidi looks a little too happy about being choked out though lol maybe it’s because of the muscles against her back

  2. Alaina

    Great pic Heidi!!
    OHS
    5 x (35-45-55-65-65-65-65-65)
    Great partnering with Natacha and Matt!
    WOD: Amrap 7 min
    6 Paralette dips
    6 ring rows
    6 sh press #45
    Score: 6 rounds
    Thanks for the birthday burpees everyone and Keith for the compliment 🙂 Great class Mario!!!

  3. Trent

    Overhead Squats x5
    4 sets @ 80%
    (95-115-125)WU 140-140-140-140

    AMRAP in 7 min
    3 Strict Ring Dips
    3 Strict Pullups
    3 Strict HSPU (Scaled to 6 Strict HSPU with ab mat and 25# plate)

    4 rounds + 3 strict pullups.

  4. stacy

    OHS
    5 x (15-15-25-30-30-40-40-40)
    Little nervous for this one….since my incorrect form 2 years ago caused a torn ACL….but took it easy on the weight and Mario made sure I did them properly.
    Thanks Mario!
    WOD: Amrap 7 min
    6 Paralette dips
    6 ring rows
    6 sh press #20
    Score 6/5/5

  5. claire

    Overhead Squats x5
    4 sets @ 80%
    60-65-65-65

    AMRAP in 7 min
    3 Strict Ring Dips (Last set I did 6 assisted)
    3 Strict Pullups
    3 Strict press @ 55#

    Got in 3 rounds and 4 presses
    Thank for the overhead squat tips Kevin!

  6. Vanessa Champion

    1 clean+ 2 jerks
    Worked at 65# with push jerk for awhile then 75# with split jerk. I’m dipping too low so I need to clean that up before the spring fling.

    OHS with Claire!
    4 sets x 5 reps @ 75#

    WOD amrap 7 min
    6 assisted ring dips
    6 ring rows
    6 shoulder press @50#
    3 rounds + 4 press
    I got stuck on the presses. Just couldn’t get it up anymore. Chatted with Kevin and it’s time to work on more reps for presses.

  7. Overhead Squats x5
    WU Sets 35#-45#
    Then 55#…which lit up my shoulder, so I went down to stick and then 15# to perfect form and maintain range of motion. Need to get to open gym to do lots of faster reps at 35# and 45#. Thanks for the coaching Kevin!!

    AMRAP in 7 min
    6 assisted RD
    6 strict (but slidey) RR
    6 strict press 45#

    The presses felt pretty darn good even at the end, I think it’s time to test my 1RM again.

  8. Gabriel

    WUx2
    B-day Burpees for Alaina, Happy Birthday!

    Overhead Squats x5
    4 sets @ 80%
    (95-105-115)WU
    125-125×3-125-125

    AMRAP in 7 min
    3 Strict Ring Dips
    3 Strict Pullups
    3 Strict HSPU (Scaled to 6 Press @ 85#)
    Score–> 3 rounds and 1 Press

    Great work morning crew!

  9. Laura

    OHS
    5 x (15-20-35-45-45-45-45-45)

    WOD: Amrap 7 min
    6 Paralette dips
    6 ring rows
    6 shoulder press #40
    Score: 6 rounds,5 dips

    Had to break up the shoulder press on the last 2 rounds, but otherwise happy with this.

    Thanks Mario!

  10. Jackie Cantin

    WU x 2
    Group MOB

    Overhead Squats 4 sets of 5 reps @ 80%
    Warmup
    15, 20, 20 x 5
    35, 35(4), 30, 30(4)

    AMRAP in 7 min
    6 Paralette Dips
    6 Ring Rows
    6 Strict Press @ 40#

    4 Rounds, 1 Press

    Great photo of a wonderful person Heidi!

  11. Maria

    Overhead Squats 4 sets of 5 reps @ 80%
    Warmup
    OHS x 5
    warm up 65#-75#-85#
    100#-100#-100#-100#

    AMRAP in 7 min
    3 strict ring dips
    3 strict pullups
    6 Strict Press @ 55#

    5 rounds

    Fun class! Thanks Kevin!

  12. Rachel

    mobility
    wu x 2
    Group wu/mobility
    35 B.Day burpees for Alaina

    Strength – Overhead Squats 4 sets of 5 reps @ 80%
    Warmup set – 15, 20, 35
    4 sets x 5 @ 45

    WOD : AMRAP in 7 min
    6 Paralette Dips
    6 Ring Rows
    6 Strict shoulder press @ 25#

    Total – 5 Rounds, 6 paralettes

  13. Gilles

    mob wux2
    group mob
    35 Birthday Burpees for Alaina
    front squat
    pause 5 sec
    95×5 95×5 115×5 135×5
    WOD no kipping
    AMRAP 7 min
    3 strict ring row
    3 strict pull up( 6 ring row)
    3 HSPU (shoulder press 85#)
    5 round

  14. Steph H

    Mob
    WU x2

    Group Mob

    OHS
    WU-35#-40#-45#
    3 sets @55# x5

    WOD AMRAP 7 Mins
    6 Paralette dips
    6 RingRows
    6 ShoulderPress 45#
    Total: 5rounds & 6 ringrows

  15. John Gunn

    Mob, WUx2, group mob

    Overhead Squats x5
    4 sets @ 80%
    WU – 45 – 65 – 75
    85 – 85 – 85(4) – 85

    3rd set, my right shoulder tweaked and I lost it on the last rep. Caught it in the pocket and cursed.

    AMRAP in 7 min
    6 Paralette dips
    6 Ring rows
    6 Shoulder press 65#

    4 rounds + 6 ring rows

  16. Heather S

    Ohs 4 sets x 5 reps @ 65
    (Wu @ 35-45-55)

    Wod: AMRAP 7 min
    Scaled as
    6 assisted ring dips
    6 ring rows
    6 presses @ 65#

    3 rounds + 6 ring rows
    Presses were pretty tough

  17. Marcel

    Overhead Squats x5
    4 sets @ 80%
    (45-65-95)WU 105-105-105-105

    AMRAP in 7 min
    3 Strict Ring Dips
    3 Strict Pullups
    3 Strict HSPU (Scaled to 6 Strict HSPU with ab mat and 25# plate)

    3 Rounds

  18. Jeff L

    OHS X 5

    (45-65-95) 105 X 4 sets

    WOD

    AMRAP in 7 Min

    6 Paralette Dips
    6 Ring Rows
    6 Press @ 155#

    Score – 4 rounds even

    Thanks for the class Steph!!

  19. melanie

    Today I joined the nooner class, what a crazy bunch of goofballs!
    OHS X 5
    (15, 20, 25, 30) 35 x 4 sets
    OHS have always been my nemesis, but I think my new wrist straps are going to make a big difference!
    WOD : AMRAP – 7 min
    6 assisted ring dips
    6 strict ring rows
    6 presses – I did the first round with 55, but after the OHS my shoulder wasn’t quite happy so I dropped down to 45.. My score was 3 rounds + 12
    Thanks Kevin!

  20. BJ

    OHS
    5 x (35-45-55-65-60-60-60#)
    Great partnering with Tania!
    WOD: Amrap 7 min
    6 Paralette dips
    6 ring rows
    6 shoulder press 55#
    Score: 5 rounds + 5 dips

    This was tough after yesterday’s chipper.

  21. Kevin

    OHS x5
    95-135-160-180-180-180-180

    AMRAP in 7 min
    3 Strict Ring Dips
    3 Strict Pullups
    3 Strict HSPU (25# plate + Abmat)

    5 rounds + 3 pull-ups

    First time doing strict HSPU of any sort in 8+ months. Needs a lot of work.

    Cashout: 400m race against Marc. Beat him!

  22. Daniel Davey

    Wod-3 strict ring dips
    3 strict pull ups
    6 strict hspu’s with ab mat on 25 lb plate
    2 rounds +5 hspu’s
    last pr for ring dips of any kind was 3. Very happy!!

  23. Cara

    OHS
    4×5 @ 80%
    wu 35-55-65-75#
    80-80-80-80#

    WOD: All Strict
    3 strict ring dips – assisted
    3 strict pull ups – 6 ring rows
    3 strict HSPU – with 25#,10# + ab mat

    Score: 5 + 6 ring rows

    Went upside down for HSPU at 30 seconds on the clock….hung out upside down until 5 seconds on the clock with no reps, arms were done.

    Fun class, thanks Steph!!

  24. Janet

    Strength – Overhead Squats 4 sets of 5 reps @ 80%
    Warmup set – 15, 20, 35
    4 sets x 5 @ 35

    WOD : AMRAP in 7 min
    6 Paralette Dips
    6 Ring Rows
    6 Strict shoulder press @ #35

    Total – 5 Rounds

  25. Natacha

    Ohs 5rm
    35-45-55-65 (x4)

    Wod
    7 min AMRAP
    6 assisted dips
    6 ring rows
    6 shoulder presses @ 65#
    4 rounds +4dips

    Tough but i liked it

  26. Tina W

    Overhead Squat
    4 sets @ 15# bar
    working on form …getting a little better

    Amrap in 7 mins

    6 paralettes
    6 ring rows
    6 shoulder press

    5 rounds + 2 paralettes

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