WODs

Thu, Jan 8

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (78 days ago)
Side Quest10 MIN EMOM - FARMERS CARRY - 88FT

Side Quest


(Time)
For Time:

30 Kettlebell Swings (55/35)
500m Row
18 Strict Pull-ups
500m Row
30 Reverse Lunges

Boosts pulling strength and posterior chain power essential for overall athleticism. Grip endurance is trained to support longer lifts and gymnastics skills.


1st9:50 RxRach Thu, Jan 8, 2026
2nd10:09 RxNicole Thu, Jan 8, 2026
3rd10:49 RxLezlee Thu, Jan 8, 2026
1st7:17 RxChris Jo Thu, Jan 8, 2026
2nd7:27 RxJustin C Thu, Jan 8, 2026
3rd8:13 RxClayton S Thu, Jan 8, 2026

Sara Th11:30 Low Bar
Brian Ma13:3 PU Mod
Clayton S8:13 Rx
Gina Su9:49 negative PU
Justin C7:27 Rx
McKenzie L13:51 low bar
Tanner9:17 Rx
Jamie9:15 Negative PU
Camber12:00 low bar
LexiDW scaled
Ian R9:02 Negative PU
Maggie J11:29 short bar negatives, 20#
DonnaDW Row
Won11:20 short bar negatives
Morgan B9:22 short bar negatives, 20#
Jes9:20 some short bar negatives
Chelsea M9:12 short bar negatives, 20#
Cody Wh8:51 Rx
Jesse M9:50 Rx
Danny9:07 Rx
Gracie12:08 Purple band
Diana G11:01 Pull up mods
Jenny10:11 Green band
Lezlee10:49 Rx
Rach9:50 Rx
Piper10:57 Blue band
Chris Jo7:17 Rx
Sierra D9:48 Purple band
Stacie F10:31 Negatives
Nicole10:09 Rx
Russell H10:09 Green band/kipping
LindsayDw 11:45
Rachel Pe11:22 Rx
Kat10:02 RR
Anthony8:14 Rx
Cooper8:59 Jumping PU
Marc10:30 Rx
Jonathan D8:19 Rx
Kandi10:08 BPU
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)