Category Archives: WOD

Tuesday September 21

Tuesday September 21:

1 Corinthians 4:5

“So don’t make judgments about anyone ahead of time—before the Lord returns. For He will bring our darkest secrets to light and will reveal our private motives. Then God will give to each one whatever praise is due.”

Birthday Workout!

“Coop”

21 min AMRAP:

25 pull-ups

25 wall balls

25/20 cal row

25 box jump overs

Strength: 3 x max bar muscle ups

3×15 GHD sit-ups

Monday September 20

Monday September 20:

1 Corinthians 1:31

“Therefore, as the Scriptures say, “If you want to boast, boast only about the Lord.”

Spiritual Challenge this week:

Read 1 Corinthians. Write down 5 things that stand out in your reading.

Every 5 minutes:

5 rounds:

18/12 cal Bike

9 strict handstand push-ups

6 strict dips

3 power cleans

3 min cap

Strength: Core

Friday September 17

Friday September 17:

1 Corinthians 1:10

“I appeal to you, dear brothers and sisters, by the authority of our Lord Jesus Christ, to live in harmony with each other. Let there be no divisions in the church. Rather, be of one mind, united in thought and purpose.”

16 minutes:

4 rounds:

8 Burpee box jumps

12 Toes to bar

Rest 2 minutes

4 rounds:

8 burpee box jumps

6 Bar MU

*In remaining time 1RM squat snatch

Strength: 5×2 squat snatch

3×60 sec weighted side plank (30 each)

Thursday September 16

Thursday September 16:

1 Corinthians 1:9

“God will do this, for He is faithful to do what He says, and He has invited you into partnership with his Son, Jesus Christ our Lord.”

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2 rounds:

800 M Run

10 Strict HSPU

25 ft handstand walk

35 hollow rocks

17 min cap

Strength: 5×4 (2 each) one leg barbell RDL

5×14 one leg DBL DB glute bridge (7 each)

Wednesday September 15

Wednesday September 15:

1 Corinthians 1:8

“He will keep you strong to the end so that you will be free from all blame on the day when our Lord Jesus Christ returns.”

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Birthday Workout!

“Kendrick”

1600 M row

14,12,10,8,6,4,2 C2B Pull-ups

7,6,5,4,3,2,1 sandbag cleans

15 min cap

Strength: 5×2 back squat

4×20 adductor plank lifts (10 each)

Tuesday September 14

Tuesday September 14:

1 Corinthians 1:7

“Now you have every spiritual gift you need as you eagerly wait for the return of our Lord Jesus Christ.”

50/40 cal Bike

Then

3 rounds:

10 weighted abmat sit-ups

12 one leg DB step ups (6 each)

14 one arm hang DB snatches (7 each)

Then

25/20 cal bike

17 min cap

Strength: 5×3 strict dips

3×20 (10 each) QL extension

Monday September 13

Monday September 13:

Ezekiel 11:19

“And I will give them singleness of heart and put a new spirit within them. I will take away their stony, stubborn heart and give them a tender, responsive heart,”

Spiritual Challenge this week:

Go out of your way to help someone this week.

Birthday Workout!

“Alicia”

5 Rounds:

75 DU

40 ft DBL DB walking Lunges

10 Push presses

160 ft KB carry

16 min cap

Strength: 5×2 Deadlift

5×2 bench press

Friday September 10

Friday September 10:

Romans 8:2

“And because you belong to Him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.”

15 minutes:

3 rounds:

90 DU

12 strict dips

12 DB hang squat cleans

Then find 1RM squat clean

Strength: 5×3 power cleans

3×60 sec weighted plank hold

Thursday September 9

Thursday September 9:

Romans 2:6

“He will judge everyone according to what they have done.”

2 rounds:

40/ 30 cal Bike

Rest 2 minutes

20 Push jerks

Rest 2 minutes

40/30 cal SkiErg

Rest 2 minutes

Strength: 5×3 bench press

5×12 (6 each) one arm underhand DB row)

Wednesday September 8

Wednesday September 8:

Hebrews 2:18

“Since He Himself has gone through suffering and testing, He is able to help us when we are being tested.”

Birthday Workout!

“Flo”

18 min AMRAP:

Run 200 M

5 tire flips

10 Toes to rings

15 Air squats

Strength: Sled pulls

3×10 hip/back extension