WODs

Tue, Aug 8 2023

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (76 days ago)
Helen10 Min EMOM - Rope Climb - X1

Helen


(Time, Rx2, Rx3)
3 Rounds for time:

400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

RX2=Ring Rows
RX3=44/25 & Ring Rows

Planned: Thu,Mar6,2025 Tue,Mar5,2024 Tue,Aug8,2023 Tue,Mar7,2023 Wed,Jul22,2020 Wed,Apr10,2019 Wed,Jun14,2017 Mon,Apr10,2017 Wed,Jun15,2016 Mon,Aug31,2015 Mon,Jun15,2015
TodayAll Time

Gina Su13:27 banded PU
Justin C8:50 Rx
Dawn17:41 30#, banded pu
Mak14:06 20#
Reid13:03 Rx
Kat12:55 Row, 25#, RR
Jessica B17:40 25#, JPU
Dan A12:15 RR
Tim V11:44 Rx
Shelsey15:44 RR
Russell H18:03 Rx
Stacy K15:09 scaled
Shaine17:54 RR
Kris9:34 Rx
Jesse M14:24 Rx
Danny12:32 Rx
Lindsay15:25 RR
Brenda K13:11 Rx
Cooper10:25 Rx
Taylor S15:26 RR
Erica12:29 Row - RR
Cody Wh14:42 Rx
Sean17:35 44lbs - JPU
Hallie17:36 RR
Tim K12:56 44lbs - BPU
BillDW scaled
RondaDW scaled
Terry14:15 35 RR
Chase S18:10 Rx
Jarod D11:57 Rx
Kelby12:32 Rx
Lezlee15:40 Rx
Andrew R10:01 Rx
JesDW scaled
Sierra D14:40 Rx
Janae13:12 200m run, band pu
Anthony11:03 Rx
Stephine16:15 Rx
Kandi14:50 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)