WODs

Mon, Sep 19 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
Heavy is the Hand8 Min EMOM - Press - X5 - From Rack

Heavy is the Hand


(Time, Rx+)
4 Rounds:

12 Dual Kettlebell Thrusters 35/20lb
400m Run
8 burpees
6 pull ups

*Dual Dumbbells may be used if there are not enough Kettlebells.
*RX+ Wear weighted vest.*


1st22:37 Rx+Sherie Mon, Sep 19, 2022
2nd13:55 RxJamie Mon, Sep 19, 2022
3rd14:46 RxRachel Pe Mon, Sep 19, 2022
1st23:20 Rx+Anthony Mon, Sep 19, 2022
2nd12:59 RxJeremy D Mon, Sep 19, 2022
3rd16:25 RxChris Jo Mon, Sep 19, 2022

Dawn22:07 15lbs - BPU
Jamie13:55 Rx
Russell H21:48 Rx
Tim V19:08 Rx
Bill22:29 Rx
Lindsay M19:17 DW
Chase S26:08 Rx
Jeremy D12:59 Rx
JesDw Rx
Erica23:28 Rx
EdithDW RR
Jarod D26:04 Rx
Rach21:45 Mod Burp - RR
Kim S18:54 RR
Chris Jo16:25 Rx KB
Lezlee16:32 Rx
Kelby24:01 Rx KB
Sierra D23:35 Rx
Cody Wh21:45 Rx
Cassie28:37 RR
Andrew R17:25 Rx 1 round with vest
Greg WDW MOD
Anthony23:20 Rx+ at home
Sherie22:37 Rx+
Bruce21:24 Ring row
Tracy C18:59 200m, ring row
Rachel Pe14:46 Rx
Claire P26:52 20th hater
Mak20:54 Rx
Lexi16:25 Rx
Brett B34:20 scaled
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)