Hero WOD Tommy V

This Saturday, you'll tackle the Hero WOD Tommy V, honoring Senior Chief Petty Officer Thomas J. Valentine, who gave his life in service at the age of 37. The workout is a challenging couplet of thrusters and rope climbs, similar in nature to the classic workout Fran, which also combines thrusters and pulling movements.

The barbell thrusters in Tommy V are meant to be moderately heavy. Choose a load that allows you to complete the 21 thrusters in three sets or fewer. In busier classes, you may need to share barbells, as all of them will be on the platform. If you're not using the prescribed (RX) weight, opting for dumbbells could be a better choice. Dumbbells allow you to work each side of your body independently, and you can perform the movement anywhere in the gym.

Tommy V features a total of 27 rope climbs, which is a high volume, so it's essential to manage your effort. You might decide to scale the number of thrusters down to 18 or even 12, depending on your ability. As always, if you're scaling the rope climbs, you can substitute with 2-3 foot pinches or 1 pull-to-stand per climb. This workout is designed to push you hard, but with smart modifications, you'll make it through and honor the hero it represents. 

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

 Warm up

3 rounds, 1 minute each:

- False grip ring row
- Inch worm /with push-up
- DB front squats/DB front squats + press/DB thrusters

Tech

- Thruster
- Rope climb

WOD

Hero WOD Tommy V
- 21 thrusters @75/115 #
- 12 rope climbs
- 15 thrusters @75/115 #
- 9 rope climbs
- 9 thrusters @75/115 #
- 6 rope climbs

Cool Down