Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
“Tommy V”
21 Thrusters @ 115/75
12 Rope Climbs
15 Thrusters @ 115/75
9 Rope Climbs
9 Thrusters @ 115/75
6 Rope Climbs
WOD Guidance:
Today we have the Hero WOD Tommy V. This workout involves a heavy thruster and a high volume of rope climbs. Whenever we’re doing rope climbs, our go-to modifications not on the rope combine an upper body pull and an abdominal flexion or crunch type movement. We see this in the 5 ring row (pull) plus 5 sit-up (crunch) modification as well as the 3 strict pull-up plus 3 hanging knee raise modification. For those athletes who plan on climbing the rope today, one of the keys to being efficient is being able to get down quickly. For those using a J-hook style of rope climb we can think about spreading the feet apart and allowing the rope to slide between them. Another option is to unhook the feet entirely and pinch the rope between our arches like a fire pole. Athletes who are very proficient at rope climbs can also attempt a heel-lock style of rope climb, which places the rope between the feet and allows us to slide straight down without recomposing our feet.
QOD:
What’s the moment of your life you wish you had on video, but don’t?
Box Brief:
Gym Closed July 4th