WODs

Tue, Feb 15 2022

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (75 days ago)
In & Up & Out10 Min EMOM - Front Squat - X3 - From Rack10 Min EMOM - Front Squat - X3 - From Ground

In & Up & Out


(Time)
Buy In: 100 Double Unders

3 Rounds
10 Swings (55/35)
10 Dumbbell weighted lunges (35/20)
10 Pullups
10 Dumbbell weighted stepups (35/20) (24/20)

Buy Out: 400m Run/500m Row

Planned: Mon,Jun17,2024 Tue,Feb15,2022 Wed,Jun20,2018
TodayAll Time

Dawn15:40 singles, 10#,30#,RR,row
Jamie10:03 Rx run
Russell H21:04 Rx row
Sherokee17:05 singles, 15#, RR, row
Kristi17:28 Rx run
Tim V13:00 singles
Ian R12:40 Rx run
Jesse M14:39 singles
Clayton S10:25 Rx
Jayden15:57 singles, RR
Lexi13:48 Rx
Bill13:42 30#
Lezlee14:47 scaled
Sierra D13:34 singles, RR
Jeremy D11:17 singles
Cody Wh17:31 Rx
Jes10:32 Rx
Davida9:03 Rx
Haileigh16:41 Rx
Sherie14:52 Rx
Anthony11:50 Singles
Rachel Pe13:25 Rx
Marc25:00 Rx run
Stephine17:45 Rx row
Brenda K14:26 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)