WOD Wed 6-19-13 “Tommy V”

WOD Tue 6-18-13
June 17, 2013
WOD Thu 6-20-13
June 19, 2013

WOD Wed 6-19-13 “Tommy V”

TOMMYV-th.jpg

Tommy V – Navy Senior Chief Petty Officer, Seal, 37, of Ham Lake Minnesota, died in a training accident in Arizona, Feb 13, 2008.

Warmup:
 5 minutes continuous motion – Run/Row/Jump/Bike
2 rounds not for time:
30 ft. walking toe touches
30 ft. bear crawl
Rope climb practice – 30 sec
5 barbell thrusters
 
Benchmark WOD: “Tommy V”
21 Thrusters 115/75
12 Rope Climbs 15′ (sub 36 pullups)
15 Thrusters
9 Rope Climbs (Sub 27 pullups)
9 Thrusters
6 Rope Climbs (Sub 18 pullups)
 
Time Cap: 20 minutes
Weight selection – heavier than your Fran weight
 
Cool Down:
 1) Walk/jog 200M
2) Double LAX ball – sub scap – 10x snow angels in 3 locations
3) Double LAX ball – hips/high posterior chain
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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