GWOD 1/10/11

12 min total body

1) Push-ups 1:00min (knees for beginners)
2) Band/DB rows 1:00 min (advanced do pull-ups)
3) Stability Ball crunches 1:00
4) Bdwgt squats 1:00 (begginer holding on the something to keep form)
5) Bicep curls/tricep ext. 30sec each
6) Plank hold (beginners on knees)

1 min break then repeat

"If our God is for us, who can be against us!!"

GWOD 6/10

3-5 mile walk/jog/run
100 reps of abs (anterior and posterior core)

"No one can serve two masters; for either he will hate one and love the other, or else he will be loyal to the one and despise the other. You cannot serve God and mammon."

Matthew 6:24

GWOD 6/9

1:00 squats
1:00 push-ups
1:00 Rows/Pull-ups
1:00 DB shoulder press
1:00 crunches
1:00 Bicep curls
Rest 1:00
Repeat (triceps instead of biceps) 12 min total (HARD!!!)

"People perish for lack of knowledge."
Hosea 4:1

GWOD 6/8

50 squats
2 min jog
50 rows
2 min jog
50 push-ups
2 min jog
50 biceps
2 min jog
50 triceps
2 min jog

Intermediate/Beginner- 25 reps

Psalm 32

GWOD 6/2

5 pull-ups/TRX rows
10 push-ups/TRX chest press
15 squats

*every min on the min for 30 min

Gals
5,7,10 for 20 minutes

"For God so loved the world, that He gave His only begotten son to die for my sins."
John 3:16

GWOD 5/28

Guys
100 rows (DB/TRX)
100 Squats (TRX or regular)
100 push-ups (TRX chest press)
100 sit-ups

Complete for time

Gals- 50 reps each for time

"He stores up sound wisdom for the upright; He is a shield to those who walk uprightly."
Proverbs 2:7

GWOD 5/27

Guys
50 squats
30 rows
20 push-ups
10 burpies

As many rounds as possible in 30 minutes

Gals
30,20,10,5 for 20 minutes

"Then Job arose, tore his robe, and shaved his head; fell to the ground and worshiped."
Job 1:20

Tearing his robe was to symbolize his flesh being ripped away, and by shaving his head he took away his personal glory. Its tough to be OK when its not OK. Through all this he still worshiped God!!