WODs

Thu, Nov 14 2024

Gymversary: Dillon Br(2)
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (78 days ago)
15.4.BJ10 Min EMOM - Rope Climb - X1

15.4.BJ


(Reps, Rx+)
8min AMRAP
3 Handstand Pushups
3 Power Cleans (115/75)
6 Handstand Pushups
3 Power Cleans (115/75)
9 Handstand Pushups
3 Power Cleans (115/75)
12 Handstand Pushups
3 Power Cleans (115/75)

Add 3 reps of Handstand Pushups each round

2min Rest, then

5min AMRAP
Box Jumps (24/20)

RX+ Power Cleans (135/95); Box Jumps (30/24)

TodayAll Time

Jesse M71 Rx+
Tanner125 Box HSPU, 135
Jamie131 Rx+
Justin C146 Rx+
Tayler132 Knee PU, 85
Erica119 step up, 95
Tim V140 banded HSPU, 115
Dan A107 HSPU MODS, 115
Clayton Sdw scaled
Cody Wh158 Box HSPU, 115#
Danny123 Rx
Kat185 pike pushusps
Gina Su226 pike pushups
Sean147 Box pushups
Hallie113 scaled
Rach152 pushups
Brooke SDW scaled
Joshua ZDW scaled
Chase S226 Box pushups
Jonathan D175 pike pushups
Andrew R114 Rx+
Alyssa C110 Rx+
Lezlee119 #95/20 plate&ab mat hspu
Rachel Pe170 hrpu, 95#
Piper161 hrpu
Russell H139 box hspu, su
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)