May 21st

Posted: May 20, 2014 in WODs

SWOD:                                   APPRENTENCE
Deadlift 5 RM (add 10LBs to last workout)

Then Minute on Minute off for 10 Min 2 Pood Kettle bell Swing 30 Reps

Every 30 seconds for 10 Min:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ BW

Then: GHD Sit Ups 2×25 reps



Death by 20 meters

With a continuously running clock, sprint twenty meters the first minute, forty meters the second, 60 the third and so on and so forth until you are unable to complete the required number of 20 meter efforts in the minute time slot.


Another motivational video:


  1. GP says:

    Good One
    255 for BS

    Used 50/55 for KB

    10 min for sprints

  2. Gerard says:

    Nice workout, really didn’t hit dead lift hard today. Used 60 lbs for KBS. Went 8 minutes on Death by 20 meters. Need something in the tank for tomorrow’s Murph.

  3. Chris says:

    That was a tough workout today.
    PC + HC + Jerk @ 150# for 10min.
    Death by 20 meters – 12 full rounds

  4. Brian says:

    DL 5RM – 255#
    KBS – 7O#, 7O, 55, 55, 55
    Death by 20M – 12rds

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