Workout of the Day!

“Kabul 13”

For Time

2021 meter Row

Then 13 rounds of:

8 Snatches (115/85)

26 Sit-ups

13 U.S. Service Members killed in Afghanistan on 8/26/2021.

U.S. Marine, Sgt Johanny Rosario (25)

U.S. Marine, Cpl Hunter Lopez (22)

U.S. Marine, LCpl Kareem Nikoui (22)

U.S. Marine, LCpl Rylee McCollum (20)

U.S. Marine, LCpl Jared Schmitz (20)

U.S. Marine, LCpl David Lee Espinoza (20)

U.S. Navy, Maxton Soviak (20)

U.S. Marine, SSgt Taylor Hoover (31)

U.S. Marine, Cpl Daegan Page (23)

U.S. Army, Ryan Knauss (23)

U.S. Marine, Cpl Humberto Sanchez (22)

U.S. Marine, Sgt Nicole Gee (23)

U.S. Marine, Ricky Thompson (21)

AMRAP 10

15/10 Push-ups

15 Sit-ups

30 Double Unders

Shoulder Press

5x5 @ 70-75%, every :90

Push Press

5x3 @ 80-85%, every :90

Jerk

5x1 @ 90-95%, every :90

Cardio HIIT

Part 1

Bike intervals 

AMRAP 20

20 cals max effort, rest 90 seconds

Part 2

Plank holds :45 on, :30 off x3

DB rows :45 on, :30 off x3 (switch every 12 reps)

Abmat sit ups :45 on, :30 off x3

For Time

1000/800m Row 

Into

21-15-9

Hang Power Clean (155/105)

Burpee Box Jump (24/20)

Into

1000/800m Row 

3 Rounds For Time

25/20 Cal Bike

250’ Farmer Carry (~70s/~53s)

Back Squat, Every 2:00

1 X 12 @ 55%

1 X 12 @ 60%

1 X 8 @ 65%

1 X 8 @ 70%

1 X 8 @ 70%

Deadlift, Every 2:00

1 X 12 @ 55%

1 X 12 @ 60%

1 X 8 @ 65%

1 X 8 @ 70%

1 X 8 @ 70%

Cardio HIIT

Part 1

AMRAP 8

R1 20; R2 10

Cal row

Reverse lunges with plate overhead (total)

:30 ring plank hold

AMRAP 8

R1 20; R2 10

Squat jacks

Supinated ring rows, use one ring → biceps focus

Plank pull overs (total)

Part 2

Rowing intervals 

4 rounds

2:00 on, 1:00 off

:60 work, :15 rest Alternating movements for 5 Rounds of

Wall Balls (20/14)

Toe-to-bar or Sit-ups

DB Push Press (40/25)

Russian KB Swing (70/53)

Rest

Closed