Warm up

10 light devils press

10 Db Front squat

10 SL Deadlift

10 Alt SA DB press

10 cuban press

10 shrugs

 

A.

Every 2:30 x 5 sets

2 Hang power clean + power clean + 3/3 lunges

 

B . In teams  of 2 alternate movements for 8 total rounds

(each partner will bike 4 times)

20 Alternating Dumbbell Snatches (50/35lbs)
20 Single Arm Dumbbell Overhead Alternating Reverse Lunges (50/35lbs – 10/arm)
20/15 Calorie Echo/Assault Bike

Warm up

200 m run

10 KBS

10 Empty bar OHS

10 empty bar lunge + press

Set up the workout!!

 

Kabul 13 RE-DO!!

 

Background: This workout is dedicated to the 13 servicemen and women who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.
– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.
– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah
– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.
– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.
– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.
– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.
– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.
– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha
– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.
– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.
– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.
– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

 

 

WOD: THE KABUL THIRTEEN

For Time:
20 Deadlifts 75/55
23 Hang Power Cleans
31 Front Squats
23 Push Presses
22 Box Jump Overs 24/20
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 KB Goblet Squats 55/35
25 American Kettlebell Swings 55/35
22 Power Snatches
20 Overhead Squats
22 Thrusters

Perform 13 Burpees after each movement.

Time Cap: 40 min.

Warm up

2 min jump rope

With jump rope:

10 dislocates

5/5 around the worlds

10 over head squat

With DB heavier than last time:

10 alt. Sot press

5/5 OHS

20 steps death march

 

A.

Every 2 minutes for 10 minutes

3 pause squat Snatch @ 80%

 

B.

Against a 2 minute clock, perform as many rounds and reps as possible of:
15 Front Squats (95/65lbs)
15 Bar Facing Burpees
Max *Gymnastics Movement of Choice* in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets. On the 4th set, the time extends to 3 minutes.

Gymnastics Options:
-Pull-Ups
-Chest to Bar Pull-Ups
-Ring Muscle Ups
-Bar Muscle Ups
-Toes to Bar

Thursday 

Warm up

50 plate jumps

40 Plate snatches

30 plate overhead lunges

20 plate overhead squats 

10 plate halos

 

A.

Every 2 minutes for 10 minutes

3 tempo Overhead Squats @32x1 at 80%

 

B.

Complete as many rounds and reps as possible in 5 minutes of:

500 Meter Row

10 clean and Jerk  75/115

Max Calorie Echo/Assault Bike in the remaining time.

Rest 3 minutes between sets and repeat for THREE total sets (21 minutes without final rest).

Friday

WarmUp

3 Minute Bike or Row
10 Single Arm Russian Kettlebell Swings (each arm)
50 Foot Single Arm Overhead Carry (each arm)
10 Goblet Hold Alternating Cossack Squats
50 Foot Suitcase Carry (each arm)

20 banded T2B

​

A. 

Every 2 minutes for 12 minutes:

3.3.2.2.1 ¼ , 1 ¼ Front squat @ 85-90%

 

B. 

Five rounds for time of:

4 Wall Walks

8 pistol squts 

12 Toes to Bar

36 Double Unders

Warm up

Two sets of:

10 Bird Dogs (each side)

30 Second Side Plank (each side)

10 Right Leg Bodyweight Bulgarian Split Squats

10 Left Leg Bodyweight Bulgarian Split Squats

10 Tempo Goblet Hold Good Mornings @ 2111

 

A.

Helen 

3 rounds for time

400 m run

21 KBS

12 pull ups

 

B.

Annie

 

50,40,30,20,10 reps for time:

Double unders

Sit ups