Ciprian Apostu

Ciprian Apostu

Ciprian Apostu
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"Sgt. Michael Smith" WOD - For Time: 1960 meter Row

For Time: 1960 meter Row; 2016 meter Run

If you are at all interested in fitness or strength and conditioning , you know

"THE CHIEF IS DEAD" Benchmark WOD: Five 4-minute AMRAPs in 24 minutes: AMRAP in 4 minutes; 3 Power Cleans (135/95lbs); 6 Push-Ups; 9 Air Squats; 12 Deadlift; Then Rest 1 Minute; Repeat 5 times

"The Longest Mile" WOD - 4 Rounds for Time: 10 Burpees; 100 meter Run; 100 meter Run; 10 Push-Ups; 100 meter Run; 10 Sit-Ups; 100 meter Run

"FREAK" Benchmark WOD (a combination of Fran, Eva, Annie and Kelly): 21 Thrusters (95/65 lb); 21 Pull-Ups; 800 meter Run; 30 Kettlebell Swings (1.5/1 pood); 30 Pull-Ups; 50 Double-Unders; 50 AbMat Sit-Ups; 400 meter Run; 30 Box Jumps (24/20 in); 30 Wall Ball Shots (20/16 lb)

"FREAK" Benchmark WOD (a combination of Fran, Eva, Annie and Kelly): 21 Thrusters lb); 21 Pull-Ups; 800 meter Run; 30 Pull-Ups; 50 AbMat Sit-Ups; 400 meter Run; 30 Box Jumps in); 30 Wall B