WODs

Wed, Nov 27 2024

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (76 days ago)
H.S.K.T10 Min EMOM - Deadlift - X3

H.S.K.T


(Time)
30 Air Squats
3 Deadlifts 300/205
20 Air Squats
2 Deadlifts 300/205
10 Air Squats
1 Deadlifts 300/205

Rest 1 min

3 Rounds Of:
10 Hand Release Push-ups
10 Dumbbell Push Presses (35/20)

Rest 1 min

50 Sit-ups

Planned: Mon,Nov17,2025 Wed,Nov27,2024 Thu,Jun20,2019 Tue,Dec4,2018 Tue,Oct17,2017 Tue,Aug9,2016
TodayAll Time

Justin C6:34 Rx
Lexi9:10 Rx
Dawn13:53 mods
Erica7:52 Rx
Tim V7:57 Rx
Jesse M7:42 Rx
Chase S8:44 Rx
Brenda K9:49 Rx
Gina Su8:03 Mods
Brooke SDW scaled
Jack G12:03 20’s, 205
Chris Jo6:39 Rx
Nicole7:38 Rx
Brendan K8:44 Rx
Cody Wh7:47 Rx
Joshua Z7:08 Rx
Lindsay9:39 Rx
Katie S10:22 165#
Rachel Pe9:33 Rx
Lezlee9:57 Rx
StephineDW DW
Bill9:15 Rx
Tanner8:59 Rx
Camber11:25 155#, kpu
Abby12:59 105#, 15#
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)