WODs

Mon, Sep 14 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 (126 days ago)
1st Quarter8 Min EMOM - 2 Squat SnatchsOther Results

1st Quarter


(Reps)
10 Dumbbell (x2) Clusters (35/20)
10 Burpees
10 Hollow Rocks

4min AMRAP
1min Rest
2min AMRAP
1min Rest
1min AMRAP

Start each round where you left off the previous round.


1st138 RxErica Mon, Sep 14, 2020
2nd127 RxJamie Mon, Sep 14, 2020
3rd103 RxBrenda K Mon, Sep 14, 2020
1st105 RxAnthony Mon, Sep 14, 2020
2nd103 RxClayton S Mon, Sep 14, 2020
3rd102 RxRoger L Mon, Sep 14, 2020

Jamie127 Rx
Erica138 Rx
Russell H100 Rx
Amanda R92 Rx
Roger (100 Rx
Brenda K103 Rx
Kevin H73 Rx
Jes124 plank shoulder taps x20
Roger L102 Rx
Lezlee95 Rx
Becky S81 Rx
Clayton S103 Rx
Brian B98 #20
Bruce67 pushups 4 hollow rocks
Lexidid work scaled
Sherie80 Rx
Rachel Pe99 Rx
Marc101 Rx
Cody Wh85 Rx
Anthony105 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)