WODs

Tue, Jan 31 2023

Sat, Feb 11, 2023 at 7:00am Half Marathon Row
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (76 days ago)
DepthTabata - Push Ups8 Min EMOM - Push Jerk - X3 - From Rack

Depth


(Time, Rx+)
3 RFT

12 Pull-ups
24 Alt Pistol Squats
9 Hang Power Snatch (115/75)

Rx+ = Chest to Bar Pull-ups; 135/95

Planned: Mon,Jun12,2023 Tue,Jan31,2023 Mon,Jun13,2022
TodayAll Time

DawnDid work scaled
Erica8:59 squats
Jamie6:56 Rx
Tera10:11 RR, Box Pistol, 65#
Tim V9:56 Assisted Pistol
Justin C7:37 muted Pistol
Poncho9:44 Ring Pistol
Ian R10:02 Assisted Pistol
Jesse M11:57 Air squats
Brenda K18:48 Rx
Cooper14:07 BPU, modified PS
LezleeDW scaled
Marc17:57 PS mod
Hallie14:12 BPU 2 greens, air squat. 63#
Jeremy D9:44 PS mod, 95#
Lindsay16:41 BPU, PS mod, 63#
Kristin TDW scaled
Andrew R10:59 Rx+
Jayden11:52 65#, banded pistols and pullups
Kelby11:12 95#
Kelsey G9:55 rig pistols
Cody Wh11:43 95#, banded pistols
Sherie11:36 Box Pistlol, Hang clean
Alicia10:28 Ring Rows, Air squats, #35
Janae15:34 Banded pull ups, box pistols
Jessica L9:26 scaled
Tayler10:42 Banded Pull ups, air squats
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)