Warmup:

200M Jog

10 Kickers per leg

10 Squat2Stands

10 Thoracic High fives

10 Spider-Man Lunge w/twist

10 Pushup 2 Downward Dog

10 V-Ups

On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Barbell Warmup:With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS.  Grab KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

Pic courtesy of the 56th FSS. This workout is dedicated to the 13 servicemen 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 service members killed in action.  The Combat PT Tent will run this event from 0600-0900 today.

WOD:

“Kabul 13”

For Time:

20 Deadlifts (75/55)

23 Hang Power Cleans (75/55)

31 Front Squats (75/55 )

23 Push Presses (75/55 )

22 Box Jump Overs (24/20”)

20 Butterfly Sit-Ups

20 Reverse Step Lunges

20 Pull-Ups

23 Goblet Squats (53/35 )

25 American Kettlebell Swings (53/35 )

22 Power Snatches (75/55 )

20 Overhead Squats (75/55 )

22 Thrusters (75/55)

Perform 13 Burpees after each movement.

This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees.  The burpees are done together

Scaling Options:

Bar weight -> 65/45 -> as needed

Box height -> 20/16 -> as needed

Pull ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

KB weight -> 35/25 -> as needed

Cool Down:

Thread the Needle hold – 1 Min per side

Pigeon Pose on Box – 1 Min per side

Hamstring Stretch on box – 1 Min per side

Video courtesy of Tampa Strength