WODs

Wed, Apr 1

Sat, Apr 4, 2026 at 9:00am Snatch Clinic - Ana Martin
Marathon Row into Murph10 min EMOM HRPU - BJThe Smiths

Marathon Row into Murph


(Reps, Rx+, Rx2)
42,195m Row
…Into…
1 Mile run
100 Pull Us
200 Push Ups
300 Air Squats
1 Mile Run
…Into…
150 Burpees


Actual Workout:

The Smith's

AMRAP : 23 Min

5 Pull-Ups
6 Hand Release Push-Ups
20 KBS (53/35)
23 Step-ups 20”

RX+= C2B Pull-Ups
RX+=70/53
RX2=Ring Row


1st387 RxJes Wed, Apr 1, 2026
2nd383 RxLexi Wed, Apr 1, 2026
3rd374 RxGina Su Wed, Apr 1, 2026
1st519 RxJustin C Wed, Apr 1, 2026
2nd390 RxClayton S Wed, Apr 1, 2026
3rd324 Jason w Wed, Apr 1, 2026

McKenzie L312 scaled
Sara Th294 scaled
Lexi383 Rx
Gina Su374 Rx
Clayton S390 Rx
Jason w324 scaled
Justin C519 Rx
Tim V227 43#
DawnDW 114 avg, 163 max
Lezlee324 Rx
Jes387 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)