Guys
21 pull-ups
21 DB front squat +press (35 lbs)
15 pull-ups
15 DB front squat + Press (35 lbs)
9 Pull-ups
9 DB front squat + press (35 lbs)
Girls
Band rows or inverted rows instead of pull-ups
10 lb DB squat + press
* As fast as possible and record time
Prayer: " Lord, thank you for this awesome day and may you give me the strength to push my body to the max!!! I love you and praise you. Amen"
Saturday, March 20, 2010
Thursday, March 18, 2010
GWOD 3/19
50 Pull-ups/TRX rows
50 Push-ups
50 Squats
50 Sit-ups
50 Back Ext
50 Bicep curls
50 Tricep Ext.
Prayer: "Lord, continue to keep me strong willed, strong minded, and most of all strong at heart. My your blessings be poured do upon me and all those working to find maximum health and wellness. Amen"
50 Push-ups
50 Squats
50 Sit-ups
50 Back Ext
50 Bicep curls
50 Tricep Ext.
Prayer: "Lord, continue to keep me strong willed, strong minded, and most of all strong at heart. My your blessings be poured do upon me and all those working to find maximum health and wellness. Amen"
Wednesday, March 17, 2010
GWOD 3/18
20 rows OR TRX rows
run 400 meters OR row 800 meters
20 jump squats OR TRX jump squats
run 400 meters OR row 800 meters
20 push-ups OR TRX push-ups
run 400 meters OR row 800 meters
20 bicep curls OR TRX Curls
run 400 meters OR row 800 meters
20 DB clean + press
run 400 meters OR row 800 meters
Prayer: " Heavenly father, continue to make my health a priority in order to glorify you and your kingdom. Lift up all those who are taking boards and may you fill them with the Holy Spirit. Amen "
run 400 meters OR row 800 meters
20 jump squats OR TRX jump squats
run 400 meters OR row 800 meters
20 push-ups OR TRX push-ups
run 400 meters OR row 800 meters
20 bicep curls OR TRX Curls
run 400 meters OR row 800 meters
20 DB clean + press
run 400 meters OR row 800 meters
Prayer: " Heavenly father, continue to make my health a priority in order to glorify you and your kingdom. Lift up all those who are taking boards and may you fill them with the Holy Spirit. Amen "
GWOD 3/17
5 pull-ups
7 push-ups
10 squats
*Every minute on the minute for 30 minutes
Prayer: "Lord please help me to exercise myself towards you!" Amen
7 push-ups
10 squats
*Every minute on the minute for 30 minutes
Prayer: "Lord please help me to exercise myself towards you!" Amen
Monday, March 15, 2010
What is GWOD?
GWOD stands for "GOD's workout of the day." Lets push our bodies in order to glorify him!!!
GWOD 3/16
3-5 mile run
Prayer: "Heavenly father we thank you for all you do for us and we pray you will continue to mold and shape us into the leaders you want us to be. Help us to be complete in mind, body, and spirit." Amen
Prayer: "Heavenly father we thank you for all you do for us and we pray you will continue to mold and shape us into the leaders you want us to be. Help us to be complete in mind, body, and spirit." Amen
Sunday, March 14, 2010
GWOD 3/15
10 pull-ups/rows
20 push-ups (knees if needed)
30 squats (quads parallel to floor)
* As many rounds as possible in 30 min (post total reps and comments)
Prayer: "God I thank you for all the gifts and struggles in my life. Help me to push myself both physically and spiritually to glorify your kingdom and ALL those in it. " Amen
20 push-ups (knees if needed)
30 squats (quads parallel to floor)
* As many rounds as possible in 30 min (post total reps and comments)
Prayer: "God I thank you for all the gifts and struggles in my life. Help me to push myself both physically and spiritually to glorify your kingdom and ALL those in it. " Amen
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