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. After that, grab a medium weight KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings
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 (55/35)
25 American Kettlebell Swings (55/35)
22 Power Snatches (75/55)
20 Overhead Squats (75/55)
22 Thrusters (75/55)
*Perform 13 Burpees after each movement
Compare to 20230825
Pic courtesy of WODWell.
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 hold this event from 0600-0900.
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 Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
KB weight -> 35/25 -> as needed
Joint Strike CrossFit 