WODs

Wed, Oct 7

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
BalboaBack Squat PRVN Elevate Week

Balboa


(Reps, Rx+, Rx2)
13:00 AMRAP
30-20-10…Chest to Bar Pull-Ups
15 Lateral Burpee Over Bar
10 Power Snatch

Rx+ - 125/95 barbell
Rx - 105/75 barbell
Rx2 - pull ups, 95/63 barbell

* First two rounds of this workout will have 30 and 20 reps on pull-up bar. Burpee and snatch reps do not change. The remainder of the workout will have 10/15/10 reps of each movement. This is to front load density on the pull ups and increase the demand of the more approachable sets for remainder of workout.

Goal: 4-6 Rounds
Score: Total Reps
RPE: 8/10

Primary Objective: Chest to Bar Management Early
Secondary Objective: Consistent Snatch & Burpee Output


1st101 RxRachel Pe Wed, Oct 7, 2026
2nd130 Rx2Kaitlyn Wed, Oct 7, 2026
3rd102 Rx2Katie D Wed, Oct 7, 2026
1st128 Rx+Justin C Wed, Oct 7, 2026
2nd100 Rx+Jesse M Wed, Oct 7, 2026
3rd115 RxJosh W Wed, Oct 7, 2026

Gina Su112 bpu, 53#
Grace E116 bpu, 63#
Justin C128 Rx+
Tannerdw scaled
Jarod W95 jpu, 95#
Mariely111 BPU
WonDw Dw
Josh W115 Rx
Chelsea M100 Rx2
Katie D102 Rx2
Kaitlyn130 Rx2 75#
Danny120 Rx2
Jesse M100 Rx+
Jenny BDW scaled
Bill112 Rr
Lezlee90 Rx2
Kelby91 Rx
Stacie FDW scaled
Brenda K86 Rx2
Brian Ma100 RR
Grace N114 63lbs
Deb117 53lbs
Jennifer La112 53lbs
Chad L123 Rx2
Cody Wh113 Rx
BruceDW 95#, RR< Step over
Rachel Pe101 Rx
Sam PDW Rx
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)