GWOD 4/30

Elite
100 squats
100 rows (Dumbell or TRX)
100 push-ups (feet in TRX)
100 sit-ups

Intermediate
75
Beginner
50

"And you will seek Me and find Me, when you search for Me with all your heart."
Jeremiah 29:13

Happy 25th B-day Rusty Herring!!! What a mighty man of God

GWOD 4/27

ELITE
20 TRX/DB rows
30 TRX/Bdwgt push-ups
50 Squats
* As many rounds as possible in 30 min

INTERMEDIATE
15 TRX/Bdwgt rows
20 TRX Push-ups (Hands in TRX)
30 squats
* 20 min

BEGINNER
10 TRX/Bdwgt rows
10 Push-ups (knees)
10 Squats (holding on to stable object)
* 12 min

"I will not give sleep to my eyes Or slumber to my eyelids, Until I find a place for the Lord, A dwelling place for the Mighty One of Jacob."
Psalms 132:4-5

GWOD 4/26

Elite 60 sec each (3 rounds), Intermediate 40 sec (3 rounds), Beginner 30 sec (3 rounds)
Jump squats/TRX or bdwgt
TRX push-ups/bdwgt
TRX hamstring curls/machine
Walking lunges/wgt or bdwgt
TRX 1 arm rows
TRX I's,Y's,and T's (3 way deltoid)
TRX knees to chest/sit-ups

Prayer: " Lord, help us to be humble in all our ways. Make us the light that shines to all and may we continue to serve and glorify your kingdom. Amen"

GWOD 4/25

OFF DAY

"In the morning sow your seed, And in the evening do not withhold your hand; For you do not know which will prosper, Either this or that, Or whether both alike will be good."

Ecclesiastes 11:6

GWOD 4/24

3-5 mile walk/jog/run
(change up heart rates by switching speeds periodically)

"A mans heart plans his way, But the Lord directs his steps."

Proverbs 16:9

GWOD 4/23

10 DB Front Squat + Press
10 DB or Kettle bell swings
10 Handstand push-ups (or inverted press with knees on bench)
10 Box Jumps (24" box)
10 Blurpies (no push-up)
* 10 rounds for time (Guys)
* 5 rounds for time (Gals)

"Take my yoke upon you, and learn from me; for I am gentle and humble in heart, and you will find rest for your souls."

Matthew 11:29