WODs

Thu, May 12 2022

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)
AqilokoqTabata - Assault Bike

Aqilokoq


(Reps)
15 Min EMOM
10 Vups
10 Pushups
Max Air Squats

*Score is air squat total. At least one air squat must be completed each round for RX.

Planned: Tue,Feb24,2026 Tue,Sep9,2025 Wed,Nov23,2022 Thu,May12,2022 Tue,Aug25,2020 Thu,Jun4,2020 Thu,Jan18,2018
TodayAll Time

Russell H50 mods
Jamie150 mods
Edith232 Hard to max here, did max reps/min
BethMOD 1/2 KPU 102 reps
Avery B75 SU
Clayton S106 Rx
Cody WhDW 7full 1/2 73 reps
JaimeMOD 1/2 73 Reps
JesMOD 8 rounds Rx, 5/5 reps the rest
SherieMOD scaled
Chris Jo134 Rx
Rachel PeMOD scaled
LexiDNF scaled
Chase SMOD 1/2 67 reps
Brailey MMOD KPU SU 9full 93 reps
LezleeScaled At home
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)