WODs

Mon, Sep 8 2025

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (75 days ago)
B.O.T.3.30 - 30 Push ups

B.O.T.3.


(Time)
Buy-in: 100 Double Unders

3 rounds of
15 Push Press (95/65)
100 Flutterkicks (2 count)
20 Back Squats (95/65)

Buy-out: 100 Double Unders

Back squats from ground


1st11:15 RxJamie Mon, Sep 8, 2025
2nd17:53 RxLezlee Mon, Sep 8, 2025
3rd18:33 RxRachel Pe Mon, Sep 8, 2025
1st11:22 RxJustin C Mon, Sep 8, 2025
2nd12:30 RxAnthony Mon, Sep 8, 2025
3rd12:45 RxCody Wh Mon, Sep 8, 2025

Brian Madw scaled
Tanner19:35 Rx
Camber22:13 mods
Dawndw HR: 155
Jamie11:15 Rx
Mike S21:53 singles on second set
Justin C11:22 Rx
Tim V18:18 singles
Clayton S14:18 Rx
Marc20:50 Rx
Brenda KDW scaled
Jesse M16:07 Singles
Danny15:29 Rx
Jes20:02 Rx
SeanDW scaled
Lezlee17:53 Rx
Kelby19:09 Rx
Chase S20:44 Rx
Gina Su17:45 scaled
TerryDW scaled
Brooke SDW scaled
Piper17:50 singles
Kandi22:33 Rx
Alyssa CDW scaled
Bruce17:13 100 Singles
Anthony12:30 Rx
Jonathan D14:53 Rx
Cody Wh12:45 Rx
Rachel Pe18:33 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)