WODs

Fri, Jun 19

Velvet Sunrise10 Min EMOM - Bench Press - X6 - From Rack10 Min EMOM - Floor Bench Press - X6

Velvet Sunrise


(Reps)
30 Min AMRAP

1-2-3-4-5-6-7-8-9-10-...add 1 rep until end
Deadlift (95/65)
V-Ups
Squat Clean (96/65)

*At the Start and Every 5 min run a 400m.


1st287 RxKatelyn Fri, Jun 19, 2026
2nd248 RxJamie Fri, Jun 19, 2026
3rd204 RxRach Fri, Jun 19, 2026
1st291 RxJustin C Fri, Jun 19, 2026
2nd244 RxJoshua Z Fri, Jun 19, 2026
3rd240 RxAnthony Fri, Jun 19, 2026

Brian Ma84 115 dl, 65 sc, row
Gina Su191 Rx
Lexidw scaled
Justin C291 Rx
Jamie248 Rx
Kristin L108 pvc/15/33, 200m run
Tim V124 Rx
Dawndw scaled
Mariely165 200 m run
Gracie129 Rx
Tanner190 Rx
Dillon Br171 Rx
Kat108 Bike
Rach204 Rx
Jesse M187 Rx
Stacy KDw scaled
Danny147 Rx
Katelyn287 Rx
Russell H92 Rx
Laura N102 Row, Tucks, 55#
Lezlee162 Rx
Chris Jo197 Rx
Jonathan D187 Rx
Nicole198 Rx
Joshua Z244 Rx
Anthony240 Rx
Brailey B158 Sit-ups
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)