superkidsit tekee:
15 m kahvakuulaheilautus askelluksella (3 kg)
15 m yhden käden vala-askelkyykky (3 kg)
30 sek pito valakyykyssä
10 m ..
10 m ..
30 sek pito
5 m ..
5 m ..
30 sek pito
10 m ..
10 m ..
30 sek pito
15 m ..
15 m ..
30 sek pito

ninjat tekee:
30 m kahvakuulaheilautus askelluksella (8 kg)
30 m yhden käden vala-askelkyykky (8 kg)
30 sek pito valakyykyssä
20 m kahvakuulaheilautus askelluksella
20 m yhden käden vala-askelkyykky
30 sek pito
10 m ..
10 m ..
30 sek pito
20 m ..
20 m ..
30 sek pito
30 m ..
30 m ..
30 sek pito

Easy "Fight Gone Bad"

Wall ball
SDHP
Boxhyppy
Push press
Kalori Soutu

3 kierrosta, 50 s töitä, 10 s lepoa. 1min tauko kierrosten välissä.

Ohs 3x3

AMRAP 25 minutes
-5 strict pullups
-10 strict pushups
-20 strict air hindusquats

All movements has to be performed strictly as possible, no kipping or similar cheating allowed!

0-6 rounds: Poor
6-10: Ok
11-15: Good
15-20: Great!
21+ : This is Sparta!

http://www.spartan.fi/assets/files/Dokumentit/treeniohjelmat/spartan_25min_piina.pdf

Hang Snatch.

Back Squat 80% 5x4

Back Squat 75% 3x4

WOD: 3 rounds for time
20 power snatch (75, 45)
20 burpees
20 K2E

2nd workout: 15 minutes jump rope
50 push ups

Your mission today is to try to accumulate a tiny bit of hip stretching while seated in every chair you’re sitting in for longer than 5 min.
The mission of today’s Mwod is two fold. First, are you really aware of how much time you sitting in the the slow-hip-death position. And two, can you really aggregate some mobility time if you think about it.
Test: How awesome you feel at the end of the day.
Mob: You get 1 point for every time you stretch a hip for 1 min when you sit longer than 5 min. Max 2 points per sitting session.
Re-test: Kicking ass the next day

http://www.mobilitywod.com/2010/09/episode-15-you-must-defeat-the-evil-chair-part-1/

4-5 Rounds:

12 Kettlebell Floor Press
5-10 Strict pull-up ( unbroken sets)
max time L-sit or hang (target is to hold at least 20-30 sec)