After Saturday’s Hero WOD (Danny), I took 3 rest days. Normally, I’d only rest Sunday and be back at it Monday. I was out of town for work Monday and Tuesday, ate some pretty crappy and un-Paleo food, slept like crap, and just needed some extra rest. Back at it today!
400 m run
20 walking lunges
10 minutes heavy Turkish Get Up work (35# kettlebell)
8×2 @ 90% Back Squats (185#)
“Death by Burpee/Kettlebell Swings”
1st minute- 1 burpee, 1 KB swing (45#)
2nd minute- 2 burpees, 2 KB swings
3rd minute- 3 burpees, 3 KB swings
and this continues until you can no longer complete the amount of reps in one minute
Total: 11 minutes (I got thru 11 burpees + 9 KB swings)
Total reps: 66 burpees, 64 KB swings
Rest 10 mins.
Ab mat situps
I did the second WOD at moderate intensity. I was pretty wiped out from the Death by Burpees/KB swings.