WODs

Wed, Sep 9

SpidermanClean Complex 12-13

Spiderman


(Time, Rx+, Rx2)
4 Rounds for Time, 18 Min Time Cap

20/15 Calorie Row
10 Chest to Bar Pull-Ups
15 Lateral Burpee Box Jump Overs (24/20)
10 Toes to Bar


Rx - Pull ups, regular burpee box jumps
Rx2 - Pull ups, burpee box step overs, 10 toes above hips


1st177 Rx+Kaitlyn Wed, Sep 9, 2026
2nd100 RxHallie Wed, Sep 9, 2026
3rd106 RxKatie D Wed, Sep 9, 2026
1st17:28 Rx+Justin C Wed, Sep 9, 2026
2nd17:40 Rx+Daniel Mc Wed, Sep 9, 2026
3rd140 RxDanny Wed, Sep 9, 2026

Jesse MDW scaled
Gina Su150 scaled
Tanner155 scaled
Grace E155 scaled
LexiDW scaled
CamberDE scaled
Justin C17:28 Rx+
Jarod W145 Rx2
Erica150 Rx2
Brailey B140 Ring row
Mariely145 banded
Chelsea M126 Rx
Danny140 Rx
Kaitlyn177 Rx+
Celine187 banded
Deb175 rr, step ups
Daniel Mc17:40 Rx+
Katie D106 Rx
Lezlee146 Rx
Hallie100 Rx
Shane PoDW scaled
Grace N190 mods last rd
KelbyDNF Rx+ 159
Sean135 Rx2
Alyssa C153 Rx
Brian MaDW scaled
Brenda KDNF scaled
Josh WDNF 165
Cody WhDNF 155
Jenny BDW scaled
Stacie FDNF Rx 138
Rachel PeDNF Rx+ 137
Donna14::31 10 cals, green box, ring rows, leg raises
CooperDNF 185, ring rows, sit ups
PiperDNF Rx 147
JohnnyDNF Rx 179
Sam PDNF 185, toes to hips
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)