WODs

Fri, Aug 28

Sat, Oct 31, 2026 at 7:00am Cindy for Gigi - 7am
Sat, Oct 31, 2026 at 8:00am Cindy for Gigi - 8am
Sat, Oct 31, 2026 at 9:00am Cindy for Gigi - 9am
AventadorSquat Snatch - Load - 10-13

Aventador


(Calories, Rx+, Rx2)
Goal:
RX+ - 18/13 Calories
RX - 15/11 Calories
Rx2 - 13/10 Calories
*Score: Total Calories on Rower

Primary Objective: Consistency on First 4 Minutes
Secondary Objective: Build Rower Intensity / Pace

25:00 EMOM
RX+
Minute 1 - 15 Bar Facing Burpee
Minute 2 - 15 Toes to Bar
Minute 3 - 10 Squat Snatch (135/95)
Minute 4 - 20ft Handstand Walk
Minute 5 - Max Calorie Row
RX
Minute 1 - 14 Bar Facing Burpee
Minute 2 - 12 Toes to Bar
Minute 3 - 8 Squat Snatch (135/95)
Minute 4 - 20ft Bear Crawl
Minute 5 - Max Calorie Row
RX2
Minute 1 - 12 Bar Facing Burpee
Minute 2 - 10 Toes to Bar
Minute 3 - 8 Squat Snatch (95/65)
Minute 4 - 20ft Bear Crawl
Minute 5 - Max Calorie Row


1st80 Stacie F Fri, Aug 28, 2026
2nd75 Lindsay T Fri, Aug 28, 2026
3rd73 Celine Fri, Aug 28, 2026
1st80 Rx2Joshua Z Fri, Aug 28, 2026
2nd96 Anthony Fri, Aug 28, 2026
3rd78 Cody Wh Fri, Aug 28, 2026

Jarod W67 8 BoBs, 6 knee raises, 4 snatch @ 75#
Gina Su50 mods
Grace E35 mods
Jamiedw scaled
Sara Thdw scaled
Tannerdw scaled
Wondw scaled
Kaitlyn55 scaled
Justin Cdw scaled
Camberdw scaled
Celine73 scaled
Maggie J51 scaled
Dillon Br75 scaled
Morgan R50 scaled
Josh W53 scaled
Chelsea M50 scaled
Rach63 2 rds rx2
Katie D55 scaled
Danny60 scaled
Lindsay T75 scaled
Kelby30 scaled
Jesse MDW Mods
Lezlee70 Mod reps & power snatch
Bre61 Mods
Shane Podw some full squat some not
Jenny B39 snatch, reg burpees
Jennifer La44 squat clean
Joshua Z80 Rx2
Chad Ldw Rx2
Stacie F80 mods
Anthony96 snatch
Colton52 snatch, knee raises
McKenzie L44 mods
Cody Wh78 Power snatch
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)