WODs

Wed, Jul 17 2024

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)
4th Down30 - 30 - 1 Arm DB Push-Press

4th Down


(Reps, Rx+)
6 min AMRAP
24/18 Calorie Row RX+ 17/13 Assault Bike
24 Single Dumbbell Alternating Power Snatches (35/20) RX+ (55/35)
24 Thrusters (45/33) RX+ (75/55)

Rest 2 Minutes

6 min AMAP
18/14 Calorie Row RX+ 13/10 Assault Bike
18 Single Dumbbell Alternating Power Snatches (35/20) RX+ (55/35)
18 Thrusters (45/33) RX+ (75/55)

Rest 2 Minutes

6 min AMRAP
12/9 Calorie Row RX+ 8/6 Assault Bike
12 Single Dumbbell Alternating Power Snatches (35/20) RX+ (55/35)
12 Thrusters (45/33) RX+ (75/55)

Planned: Wed,Jul17,2024 Mon,Feb8,2021
TodayAll Time

Gina Su253 Rx
Tanner280 Rx
Justin C290 Rx+
Jennifer L257 15# DB and bar
Erica198 Rx+
Tim V285 Rx
Dan A236 Rx
Jesse M244 Rx+
Danny271 Rx
Cody Wh270 Rx
Rach219 Rx+
Dillon Br282 Rx
Lezlee172 Rx+
Joshua Z237 Rx+
Kelby246 Rx
Nicole188 Rx+
Chris JoDW scaled
Jarod D245 Rx+
Andrew R216 Rx+
Jack G169 Rx
Braya137 15# db
Piper243 Rx+
Anthony208 Rx+
Rachel Pe210 Rx+
Claire P190 Rx
Cooper253 Rx
Reid302 Rx
Kat268 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)