WODs

Thu, Mar 26 2020

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 (122 days ago)
Quarantine.4Max Distance Broadjump

Quarantine.4


(Reps)
20 minute EMOM
1st minute: Bench dips
2nd minute: Rows
3rd minute: Plank Hold
4th minute: Step-Ups

*Keep rotating through until 20 minutes is up


1st336 RxLexi Thu, Mar 26, 2020
2nd320 RxBrenda K Thu, Mar 26, 2020
3rd275 Amanda R Thu, Mar 26, 2020
1st411 RxBill Thu, Mar 26, 2020
2nd344 RxBrendan K Thu, Mar 26, 2020
3rd307 RxKevin H Thu, Mar 26, 2020

Tara GPresent Mod + 500 singles
Bill411 Rx 45# bar
Brenda K320 Rx 20# db
Brendan K344 Rx 15# db
Steve RDid work Rx 20# vest
EricaDid work Tricep extensions
Kevin H307 Rx 15# db row
Amanda R275 Bent knee dips
Cody Wh421 Banded rows
Rachel PeDid work 20# row, 16' step up
Lexi336 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)