WODs

Mon, Dec 22 2025

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (77 days ago)
17.2 Mix10 Min EMOM - Thruster - X3 - From Ground

17.2 Mix


(Reps)
12min AMRAP

2 Rounds
50ft Dumbbell (x2) Walking Lunges (55/35)
16 Toes to Bar
8 Dumbbell (x2) Power Cleans (55/35)

Then,

2 Rounds
50ft Dumbbell (x2) Walking Lunges (55/35)
16 Pullups
8 Dumbbell (x2) Power Cleans (55/35)

Repeat until time is up


1st81 RxRachel Pe Mon, Dec 22, 2025
2nd76 RxAlyssa C Mon, Dec 22, 2025
3rd75 RxPiper Mon, Dec 22, 2025
Rach Mon, Dec 22, 2025
1st108 RxJustin C Mon, Dec 22, 2025
2nd75 RxMarc Mon, Dec 22, 2025
Jonathan D Mon, Dec 22, 2025
Danny Mon, Dec 22, 2025
3rd68 RxReid Mon, Dec 22, 2025

Audria96 Floor TTB, banded pull ups, 20lbs power clean
Brian Ma75 20# wl, 30# pc
Gina Su100 mods
Brian Ldw mods
Celine117 20# db, knee raises, banded pu
LindsayDW DW
Chase SDW DW
Rach75 Rx
Erica51 Rx
Bill60 BW lunges
Lezlee42 Rx
Christa117 20# db, floor t2b, ring rows
Clayton S100
Kelby67 Rx
Danny75 Rx
Shane Po50 Rx
Cody Wh80 40# DB
Alyssa C76 Rx
Kat100 30lbPC - 15#Lg - KR&RR
TerryDW scaled
RondaDW scaled
Reid68 Rx
Piper75 Rx
Won75 KR
Rachel Pe81 Rx
Cooper76 35
Jonathan D75 Rx
Marc75 Rx
Brendan K66 Rx
Justin C108 Rx
Jarod W91 RR 35
Anastasia76 20RR KR
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)