GWOD 5/20/11

1) Band core rotations- 20 each
2) Push-up/Pull-up combo- 10 each
3) Kettle bell 1 arm clean + press- 10 each
4) Burpie- 20
5) Walking lunge + balance- 10 each leg + 2 sec hold

5 Rounds with 1 min break between rounds
Adv- 5 rounds
Beginner- 3 rounds, bench burpie, and bdwgt squats instead of lunges

"If you had a plant that started wilting what is the first thing you would think of? What about if you had a friend who was sick? Comment !!!!

GWOD 5/19/11

3-5 mile walk/Jog/Run

Adv: Run for time
Beginner: walk/jog combo for time

"The one who comes from above is above all;the one who is of the earth belongs to the earth and speaks about earthly things. The one who comes from heaven is above all." John 3:31

GWOD 5/18/11

1) 1 arm kettle bell/DB overhead sit-ups- 10 reps each
2) TRX/stability ball knees to chest- 20 reps
3) Band core rotations- 20 each
4) 1 leg stork stance tricep kickback- 10 each leg
5) DB/band bicep curls- 20 reps

* repeat 5 rounds with 2 minute incline jog between rounds
Beginner: regular sit-ups, SB mountain climbers in place of knees to chest TRX

"For God so loved the world that he have his only Son, so that everyone who believes in him may not perish but may have eternal life." John 3:16

GWOD 5/17/11

1) SB 1 arm DB press- 10 each arm
2) TRX explosive push-ups (feet in)- 10
3) Kettle bell swing- 20
4) Single leg hops/Double leg hops- 10 each leg single then 10 double
5) 1 leg 1 arm balance pad shoulder I's,Y's,T's- 21 each arm

* 5 rounds for time
Beginner- 3 rounds, knees for explosive push-ups, step-ups (10 each leg) instead of hops

"For every high priest chosen from among men is appointed to act on behalf of men in relation to God, to offer gifts and sacrifices for sins." Hebrews 5:1

GWOD 5/16/11

1) Weighted Squat- 20 reps
2) SB/TRX hamstring hip-up- 20 reps
3) 1 arm DB overhead sit-up- 10 reps each
4) Pull-ups/Rows- 20 reps
5) Wrestling twists (TRX/Bands)- 20 reps

Beginner: body wgt squats, regular body wgt SB crunches

"I can do all things through Christ who strengthens me."

GWOD 5/15/11

Kennesaw Mountain for all you Georgia Folk
- Sprint to top of lookout (no more than 30 sec rest periods)

Others: Stairs/Hill/Mountain/stair climber for 30 minutes as hard as can go!!
Beginner: 20 minutes Stairs/Hill/Stair climber (good form)

"My people are destroyed for lack of knowledge; because you have rejected knowledge, I reject you from being a priest to me. And since you have forgotten the law of your God, I also will forget your children." Hosea 4:6

GWOD 5/14/11

5 pull-ups
7 push-ups
10 squats

* Every minute on the minute for 30 minutes
Beginner: 3,5,7 for 20 minutes, Rows not pull-ups, squat holding on to keep good squat form.

'But I say to you. Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also." Matthew 5:39