WODs

Thu, Apr 28 2022

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
Gymversary: Davida(5)
Old McDonaldOpen 12.1

Old McDonald


(Weight, Rx+, Rx2)
16 min EMOM

Odd Minutes: 100m Suitcase carry
RX2 35, RX 53, RX+ 70
Even Minutes: MAX Effort Front Squats from Floor (You pick the weight)

Workout starts with Suitcase carry; the weights listed are for both genders.

If raining the suitcase carry inside is 5 laps (only if raining)

Score is total LBS Moved during Even Minutes (45 reps at 100 lbs = 4500lbs)

You cannot change the weight on the bar once the workout starts.

Planned: Thu,Apr27,2023 Thu,Apr28,2022
TodayAll Time

Russell H10915 Rx+ 185
DawnDID WORK 2laps, 80 air squats
Tim V9,430 Rx+ 115
Ian R10,350 Rx+ 115
Jesse M9585 Rx+ 135
Lindsay M6048 Rx
Jes4648 Rx2 4 rounds Rx
Sherie3445 Rx
Chris Jo6670 Rx+
Rachel Pe3655 Rx
Bill5655 Rx
Beth5355 Rx
LexiDid work Rx
Reid5700 Rx+
Lezlee3445 Rx
Cody Wh8100 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)