WODs

Tue, May 12

Monte Cristo10 Min EMOM - Strict Pull-Ups

Monte Cristo


(Time, Rx2, Rx3)
2 Rounds:

30 Cal Bike
20 Toes to Bar
10 Front Rack Lunges (95/65)
10 Bar Muscle Up

Cash Out
50 Burpee to Plate (10lbs)

Rx2 = Chest to Bar
Rx3 = Pull Ups


1st19:19 Rx2Rachel Pe Tue, May 12, 2026
2nd23:00 Rx2Lezlee Tue, May 12, 2026
3rd23:48 Rx2Rach Tue, May 12, 2026
1st17:08 RxJustin C Tue, May 12, 2026
2nd19:07 RxClayton S Tue, May 12, 2026
3rd15:53 Rx2Anthony Tue, May 12, 2026

Brailey B20:25 Lying T2B, Inverted PU
Jarod W17:24 KR, RR, 45#
Gina Su20:06 Run, Pull up
Tanner17:25 Rx2
Sara Th24:40 KR, Banded PU
Camber21:20 Run, KR Banded PU
Jesse M24:58 Rx3
Clayton S19:07 Rx
Kandi20:49 Run ,PU
Jamie18:40 Run, 5 BMU/RD
Tim V23:13 PU, 75#
Mariely23:29 mods
Danny23:58 RX with 5 MU
Morgan B17:28 mods
Chelsea M19:22 mods
Stacy K19:33 mods
Justin C17:08 Rx
Lezlee23:00 Rx2
Kim G23:00 Knee raises
SeanDWO scaled
Chase S26:06 Rx2
Shane Po21:31 Rx2
Alyssa C23:45 Rx3
Lindsay MDW scaled
Jonathan D20:24 Rx2
Cody WhDW Rx2
Dillon Br18:17 Knee Raises, C2B
Marc17:06 Rx2
Rachel Pe19:19 Rx2
Piper22:40 Rx3
Anthony15:53 Rx2
Dana25:50 hkr, neg pu
Jennydw scaled
Rach23:48 Rx2
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)