WODs

Tue, Apr 11 2017

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (128 days ago)
Foundations WOD #3Press 10-2-2-2Thin Air

Foundations WOD #3


(Distance)
7 Rounds for Distance

Row 1:00 for max meters
Rest :30 between sets
Stay between 20/25 S/M (strokes per minute)
*lowest round is score- like tabata

Skill Work:
Thrusters,
Rowing101

Planned: Sat,Nov18,2017 Sat,Nov4,2017 Sat,Oct7,2017 Sat,Sep30,2017 Sat,Sep23,2017 Tue,Sep5,2017 Tue,Aug22,2017 Tue,Aug8,2017 Tue,Jul25,2017 Tue,Jun27,2017 Tue,Jun20,2017 Tue,Jun6,2017
TodayAll Time

Martha233 Rx
Rose184 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)