For Tommy V

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.


Row 500m 
15 Thrusters w/bar


Foam Rolling: Find the Pain


This WOD is tough. Manage your rope climbs appropriately! Get some Yoga and Extra Training in this weekend! 

Skills & Technique: (Click below for links to more info)


Tommy V

21 Thrusters 115/85lbs
12 Rope Climbs 
15 Thrusters 115/85lbs
9 Rope Climbs
9 Thrusters 115/85lbs
6 Rope Climbs 

For time. 
Time Limit: 35 Minutes 
(Regional Athletes have a 16 minute time cap)

Coaching Notes:

Tommy V! This is a Hero Wod but also the second event from Regionals this year. We did Randy and we will do more of the regional events as well, just like last year. There will probably be a handful of people that will finish this within the time cap. There may be a few who finish well before the time cap. If anyone finishes extremely fast, they can stick around and work on some other things although I bet they won't want to. Don't be too concerned with scaling this wod. Obviously people who can not climb the rope will need to scale. If they are scaling to floor touches, have them do 15-12-9 "climbs". Do not increase the number if they are climbing the knots. If the athlete can climb the rope regularly, do not worry about scaling the climbs. They are not gaining much by not doing or at least trying the full amount. The thruster are not much. It's all about the rope climbs. Have them spend the time working on them. Encourage safety and know when it is a good or bad idea to climb the rope. Fatigue sets in quick here and they need to be careful if not extremely proficient with the ropes. The ropes will be a bottleneck situation. Before the Wod starts, make sure everyone knows what rope they are going to climb. Try to team similar athletes up in groups on the same ropes. Making one climb then waiting for one or two or even 3 people to climb before your next one is not a bad way to pace. If you have an athlete that is very competitive, I know many of us are, but I mean can be competitive with this wod, feel free to designate them their own rope. You as coaches should know who these people are. I'm talking people who have a legitimate shot at competing against the regional time cap which is 16 minutes. Have fun and get some good rope climb work in this day. Make sure people are controlling the decent and not tearing up their hands or breaking ankles!

Coach Jon