Wednesday - WOD 217 - WOD for God - Lurong #1

How important is staying the course?  

-Marriages end in divorce when couples do not stand fast.  

-Businesses lose valuable assets when employees decide to leave because they received a “better offer”.  

-Even the body of Christ is fractured because people don’t plant themselves but choose to hop from one church to another looking for just the “right” one.  

Think of how different our culture would be if more of us were “Planted”.  There would be more unity, cohesion, togetherness, and sense of belonging.

What does it mean to be “planted” or be “steadfast”?  Keeping our promises, staying true to our marriages, being faithful to our employers, believing God and His Word are all good examples of being “planted”.  Being “planted” is like using an anchor to hold you in place.  Rather than being swept away by the floods of life, being planted helps you be anchored on the rock.

When we are steadfast and “planted” in these things, the Bible tells us we will not be afraid and God will establish us.

They are not afraid of evil tidings; their hearts are firm, secure in the Lord. 

Psalm 112:7

How about you?  Are you standing fast in your faith?  How about your relationships?  Are you steadfast in your promises?  Choose to be anchored to the rock – to Christ the Rock, anchor of our souls.

WOD:

We will go in waves of 3. The next wave will start once the previous wave starts on the Back squats/Air squats

All athletes participating in the Lurong Challenge must have a Counter!

Movement Details - Men

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat  (Using a rack is permitted)

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat  (Using a rack is permitted)

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups  (From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches)

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat (Using a rack is permitted)

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat  (Using a rack is permitted)

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups (From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches)

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead