Category Archives: WOD

Monday September 28

Monday September 28:

Ephesians 5:1

“Imitate God, therefore, in everything you do, because you are His dear children.”

Spiritual Challenge this week:

Set aside specific time for God this week.

18:30 Minutes:

Every 4 minutes:

20 calorie row

15 wall balls

10 push-ups

2:30 cap per round

Strength: 5×5 Glute ham raise

5×5 C2B chin ups

Friday September 25

Friday September 25:

Isaiah 44:6

“This is what the Lord says – Israel’s King and Redeemer, the Lord of Heaven’s Armies: “I am the First and the Last; there is no other God.”

15 minutes:

10,9,8…1

One arm DB front rack step ups (each leg)

DB power clean & jerks

Burpees to Ring

*In remaining time max handstand walk

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

5×2 strict press

Thursday September 24

Thursday September 24:

Isaiah 43:13

“From eternity to eternity I am God. No one can snatch anyone out of My hand. No one can undo what I have done.”

21,15,9:

Calorie row

C2B pull-ups

Then

21,15,9:

Calorie row

OH squats

14 min cap

Strength: 5×2 back squats

5×5 strict C2B pull-ups

Wednesday September 23

Wednesday September 23:

Ephesians 1:4

“Even before he made the world, God loved us and chose us in Christ to be holy and without fault in His eyes.”

23 minutes:

Every 5 minutes:

21 cal Bike

12 Hang DB split snatch (6 each)

80 ft KB front rack carry

3 min cap

Strength: 5×12 one arm DB bench press (6 each)

5×10 GHD sit-ups

Tuesday September 22

Tuesday September 22:

Galatians 6:3

“If you think you are too important to help someone, you are only fooling yourself. You are not that important.”

800 M run

20 one arm KB front squats

20 strict dips

4 rounds:

400 M Run

10 One arm KB front squats at 70lb

10 Strict dips

18 min cap

Strength: 5×10 one leg box squats (5 each)

5×10 one arm ring rows (5 each)

Monday September 21

Monday September 21:

Galatians 5:1

“So Christ has truly set us free. Now make sure that you stay free, and don’t get tied up again in slavery to the law.”

Spiritual Challenge this week:

Read one proverb each day to focus on.

100 DU

8 deadlifts

16 one arm DB push press (8 each)

5 rounds:

50 DU

4 Deadlifts

8 DB one arm push press (5 each)

14 min cap

Strength: 5×10 one arm underhand DB row (5 each)

5×10 strict toes to bar

Friday September 18

Friday September 18:

Isaiah 26:3

“You will keep in perfect peace all who trust in You, all whose thoughts are fixed on You!”

Row 1000 M

Rest 5 minutes

4 rounds:

200 M run

8 ring MU

19 min cap

Strength: 5×3 squat thruster

5×40 second elevated side plank

Thursday September 17

Thursday September 17:

Galatians 2:20

“My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave Himself for me.”

16 minutes

8 rounds:

40 DU

8 One arm KB swings (4 each)

8 one arm hang KB snatch (4 each)

8 one arm KB lunges (4 each)

*In remaining time max 3RM hang power snatch

Strength: 5×1 hang power snatch

3 x max hollow hold

Wednesday September 16

Wednesday September 16:

Matthew 6:34

“Therefore do not worry about tomorrow, for tomorrow will worry about its own things. Sufficient for the day is its own trouble.”

12 minutes:

40,20,10 Toes to bar

20,10,5 Burpee Box jumps

Then

Find 5RM back squat

Strength: 5×6 barbell step ups (3 each)

5×4 Glute ham raise

Tuesday Bible reading

Continuing our Bible reading tomorrow at 12. This will be the last Tuesday read. Thanks to everyone who came out the past couple years! We read straight from God’s Word for 30 minutes. They are truly words of life. Hope you can make it! Here is what we have read if you would like to follow along.�

If you would like to join in online, download the zoom app and join in tomorrow from 12-12:30pm.�Rob Gaw is inviting you to a scheduled Zoom meeting.�Topic: Tuesday Bible reading�Time: Mar 24, 2020 12:00 PM Central Time (US and Canada)�Join Zoom Meeting�https://us04web.zoom.us/j/2784802875�Meeting ID: 278 480 2875�Sent from my iPhone�

Week 118: Matthew 19, Mark 10, Matthew 20-21, Luke 18:15-43, Luke 19

Week 119: Mark 11, John 12, Matthew 22, Mark, Matthew 23

Week 120: Luke 20-21, Mark 13, Matthew 24-26

Week 121: Mark 14, Luke 22, John 13-15

Week 122: John 16-17, Matthew 27, Mark 15, Luke 23

Week 123: John 18-19, Matthew 28, Mark 16, Luke 24, John 20-21

Week 124: Acts 1-6

Week 125: Acts 7-11

Week 126: Acts 12-14, James 1-5

Week 127: Acts 15-16, Galatians 1-6

Week 128: Acts 17-18:18, 1 Thessalonians 1-5, 2 Thessalonians 1-3, Acts 18:19-28

Week 129: Acts 19, 1 Corinthians 1-7

Week 130: 1 Corinthians 8-15

Week 131: 1 Corinthians 16, 2 Corinthians 1-10

Week 132: 1 Corinthians 11-13, Acts 20:1-3, Romans 1-6

Week 133: Romans 7-14

Week 134: Romans 15-16, Acts 20:4-38,21-24

Week 135: Acts 25-28, Colossians 1-4

Week 136: Philemon, Ephesians 1-6, Philippians 1-2

Week 137: Philippians 3-4, 1 Timothy 1-6, Titus 1-3, 1 Peter 1

Week 138: 1 Peter 2-5, Hebrews 1-6

Week 139: Hebrews 7-13, 2 Timothy 1-2

Week 140: 2 Timothy 3-4, 2 Peter 1-3, Jude 1, 1 John 1-5

Week 141: 2 John, 3 John, Revelation 1-10