Urheileleva ihminen tarvitsee unta 9-10 tuntia. Näin osoittaa viimeisimmät tutkimukset. Tiedän että meillä jokaisella on tämän asian kanssa haasteita, mutta jos illalla voi mennä nukkumaan ajoissa niin suosittelen :) 7-8 tuntia jos tulee niin reaktioajat tippuvat 30% vrt enemmän nukkuviin.
Eriasia jos on töitä.... netflix, emmerdale ja Grein anatomian voi katsoa muulloin :)

WOD:
"Susan"
5 rounds of the following
200M Run
10 Air Squats
10 Push Ups

Post:
3Min Handstand Hold (Cumulative)

• 1 Set of:
Strict Handstand Ups max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps
Rest as need
1 Set of:
Strict Handstand Ups 50% max reps

Barbell Cycling:
Rxd weights: Men 60kg, women 40kg

40sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, Power Clean + Push Jerk, rest 2min

30sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ, rest 2min

20sec Max reps:
Power Clean, rest 2min, Push Jerk, rest 2min, P&C + PJ

We will redo this workout next 2 weeks. Increase the weights weekly. Try to do touch and go reps, don´t go into singles. Move well and move fast. Scale if needed.

3 Rounds for Time:
50 Double Unders
21 KB Swing (53,35)
12 Burpees

for quality x4:
3+3 pistooli
5 x rengasojennus
10x assarch
5punnerrus
5 korkea boxihyppy

500 m of:
Row @ max effort

5 rounds for quality and minimum rest

• 15 push-ups
• 15 ring rows
• farmer's walk

Strenght: Deadlift
1-2-3-4-5-4-3-2-1

AMRAP 15 Min.
30 Air Squats
20 Push-ups
10 Knees to Elbow
1 Rope Climb

3 rounds for time of

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

Women 105 lb. Men 155 lb.