**** Turkey Throwdown ****
Are you signed up for a Team?…let’s do this! the Turkey Throwdown is an annual CFP tradition. Compete with your friends or make new ones and form a team. The WOD’s are real, but it’s all for fun. Compete in the AMCAP “As Many Cans As Possible”…CFP’s can collection for Channel 1 Food Bank. Team with the most Cans wins points toward the Turkey Throwdown!
Function/KB
A). Back Squat or Front Squat – work up to heaviest lift of the week
B). 15 Min EMOM
5 DB Thrusters
5 Ring Rows
5 Burpees
Perform/Rx
A). Back Squat or Front Squat – work up to heaviest lift of the week
B). 15 Min EMOM
6 Thrusters (75/55)
6 Pull-ups
6 Burpees
Compete
A). Back Squat or Front Squat – work up to heaviest lift of the week
B). 15 Min EMOM
7 Thrusters
7 Pull-ups
7 Burpees
Great Saturday at CFP 🙂
Oly Class
Clean and Jerks- work up to heavy single
2 x 125, 135, 1 x 145, 155, 165 (matched PR), failed 170.. Got it cleaned but couldn’t jerk it
4 x 5 RDLs @ 180
Back Squat- work up to heavy single – not a max out day
5 x 125
5 x 145
3 x 165
3 x 185
1 x 200
15 Min EMOM
5 Thrusters @ 55
5 Pull Ups
5 Burpees
Was 1 burpee short on both round 6 and 12, so I skipped rounds 7 and 13
Then did some barbell roll outs to work the core!!!
Back Squat – legs were dead, so kept it lighter
5 x 135
3 x 185
3 x 205
3 x 215
1 x 245
15 Min EMOM
6 Thrusters @ 75
6 Ring Rows
6 Burpees
I did ring rows instead of pull-ups because my elbows are very sore. My exercise induced asthma hit me like a brick wall during the second round, so I took the 3rd round off and utilized a 2 rounds on / 1 round off for the rest of the WOD. Eventually worked down to 5 reps per round as well. This WOD killed my lungs.