WODs

Wed, Aug 21 2019

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Fri, Feb 27, 2026 at 6:30pm SSC Open Friday Night Lights 1
Fri, Mar 6, 2026 at 6:30pm SSC Open 26.2 Friday Night Lights
Fri, Mar 13, 2026 at 6:30pm SSC Open 26.3 FNL
Sat, Apr 4, 2026 at 9:00am Snatch Clinic - Ana Martin
BC.012Just Keep GoingWOW 3 mile assault bikeFront Squat 10-3-3-3

BC.012


(Time)
5 rds for time of:
10 Box Jumps
10 Push Press (with bar)
10 Hollow Rocks

Rest for 3 minutes.

Timed 3 mile bike. Alternative is 1500 m row if not enough bikes. Bike can be done first by some athletes.

Planned: Wed,Aug21,2019 Tue,Sep25,2018 Tue,Jun12,2018 Wed,Feb7,2018 Mon,Jul17,2017 Mon,Apr24,2017
TodayAll Time

Roger (5:31 Rx
Uday6:32 Rx
Joely7:24 Rx
Yashas8:23 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)