WODs

Mon, Mar 18 2019

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Fri, Feb 6, 2026 at 5:30pm Brooks Glycerin Flex Demo Workout
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (99 days ago)
BC.48FrankieThruster 10-2-2-2

BC.48


(Time)
Do each set 3 times with 10#\20# dumbbell
Score is total time

15 Goblet Squats
15 Deadlift
15 Bridge Chest Press

10 Woodchop (each side)
10 Calorie Row
20 Lunge w/ Dumbbells Overhead (alternate sides)

20 Side Lunge w/ Curl (alternate sides)
10 Dumbbell Snatch (each side)
20 Lying Overhead Reach w/ Leg Lower (alternate sides)

Planned: Mon,Mar18,2019 Tue,Jul10,2018 Wed,Nov15,2017 Wed,Jun28,2017
TodayAll Time

Matt Y123 #35
Danny131 Rx
Guy150 35#
Dallas H108 Rx
Esther108 20#, banded pu
Lezlee126 20#
Nikki108 green band pu
Kenadee35:59 10#
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)