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Monday, June 17th, 2024 WOD


Tupper (🐶) showed that mountain! Travis created today's BDay WOD for Dani. Happy Birthday, Dani!


This Week of Programming

  • Tue: Front Squat & Ascending rep AMRAP

  • Wed: JUNETEENTH

  • Thu: Gymnastics strength & short conditioning workout

  • Fri: Snatches & medium length Triplet


KSCF Notes




Strength


Pause Bench Press (First 2 reps, pause at chest for 2 sec)

  • 4 sets of 3 starting at 65%


Bench Press

  • 2 sets of 3

  • 1 sets of 2

  • 1 set of 1 Eccentric Overload set @ 100-110%


WOD


Dani Hansen B-Day WOD


"Tupper’s Revenge"


21-15-9 


Run

HSPU

Wall Balls (20/14) 

Hang Power Clean (155/105)


L3: 135/95

L2: 115/75

L1: 95/65


Runs

800m run  (to start)

400m 

300m run (to finish) 

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