WODs

Wed, Jun 24

High Wire8 Minute EMOM - Burpees - Step-Ups

High Wire


(Reps, Rx+, Rx2)
20 Minute AMRAP

2 Rope Climbs
12 Overhead Squats (95/65)
10 Toes to Bar
200m Run


Rx+: 2 Legless rope climb, 115/83

Rx2: 10 pull ups, 75/55, knee raises


1st1222 Rx+Katelyn Wed, Jun 24, 2026
2nd1020 RxRach Wed, Jun 24, 2026
3rd901 RxRachel Pe Wed, Jun 24, 2026
1st1122 Rx+Justin C Wed, Jun 24, 2026
2nd1344 RxJoshua Z Wed, Jun 24, 2026
3rd1244 RxClayton S Wed, Jun 24, 2026

Audria672 Pull up, No weight, knees to chest
Jarod W699 75# t2ba, pua
Justin C1122 Rx+
Gina Su728 Rx2
Brendan K677 Rx legless
Dawndw scaled
Tim V706 75#
Donna1160 PVC, row, RR, leg raises
Won896 Rx
Bre684 Knee raises
Josh W908 Rx
Mariely938 Leg raises, 35#
Katie DDW Rx
Stacie F677 25#
Gracie1102 65#, RR, leg raises
Clayton S1244 Rx
Cody WhDW Rx2
KandiDW Rx
Russell HDW scaled
Katelyn1222 Rx+
Jesse M896 Rx
Lindsay MDW scaled
Rach1020 Rx
Lezlee675 Rx
Camber938 RR KR 55lbs
Sean460 75lbs
Morgan B910 53lbs BS
Stacy KDW scaled
Brian Ma896 OHS 15#, RR
Chris Jo920 Rx
Kelby672 Rx
Sara Th672 LT2B, RR, 45# OHS
Joshua Z1344 Rx
McKenzie L950 35#, purp band pull ups
Rachel Pe901 Rx
Shane Po898 Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)