WODs

Tue, May 30 2023

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)
Post Murph (Recovery)8 Min EMOM - Deadlift - X3

Post Murph (Recovery)


(Reps)
18min AMRAP

Buyin: 800m Run
Then,
32 Double Unders
24 Kettlebell Swings (55/35)
16 Abmat Situps
8 Box Jumps

This is a RECOVERY WOD. Focus should be on moving, correctly, at a recovery pace. There will be an alt version where you can go all out.

Planned: Tue,May27,2025 Tue,May28,2024 Tue,May30,2023
TodayAll Time

Justin CDW DT with a spin
Jamie320 20#, Step up
Tim V240 Rx
StephineDW 20#, 24' step up
Jesse M279 Singles
TerryDW scaled
RondaDW scaled
Rach273 Rx
Mak170 Rx
Anthony272 Rx
Hallie276 Singles, 24’ BJ
Brenda K225 Rx
Brendan K193 Rx
Taylor S173 Singles
JesDW scaled
Lindsay240 400 run, su
Gina Su316 Singles, 25#
Brooke S240 Singles, 25#
Lezlee192 Rx
Josh Ko284 Singles
Cooper232 Singles
Vincent200 Singles
Stacy K240 Singles, 20#
Rachel Pe303 Rx
Lexi259 Rx
Claire P160 35 kbs
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)