6.1.18 “Ronald Bucca”

“Ronald Bucca”

For Time

21 Pull-Ups
21 Thrusters 95/65
15 Snatches 95/65
15 Pull-Ups
15 Thrusters 95/65
10 Snatches 95/65
9 Pull-Ups
9 Thrusters 95/65
5 Snatches 95/65

This Firefighter Hero WOD is dedicated to Ronald Bucca, FDNY, Fire Marshall, who was killed on September 11, 2001. Bucca had served in the United States Army as a Green Beret during the Vietnam War. Later, he would serve the Defense Intelligence Agency as an analyst. Becoming a reservist in 1986, he joined the FDNY. He was subsequently injured on the job, which cost him his qualifications as a paratrooper and ended his eligibility with the Army Special Forces, causing him to leave the service.

Bucca was a 22-year veteran of the department; he was promoted to Fire Marshal in 1992. As such, he was one of the individuals that investigated the 1993 World Trade Center bombing and the FDNY representative on the Joint Terrorism Task Force. By 2000, the fire department’s seat was removed, and Bucca’s position there relinquished.

After responding to the September 11, 2001 attacks, Bucca ascended to the impact zone at the Sky Lobby on the 78th floor of the South Tower of the World Trade Center, along with Battalion Chief Orio Palmer. The two men, both experienced marathon runners, are believed to have made it to the highest floor of any first responders in either tower before the building collapsed.



A. Strength

Back Squat (30X0) 3 second negative, 0 second pause in bottom position, explode up, o second pause at the top before starting next rep

3,3,3,3,3 (add load with each set and finish at 90% effort – not Max)

B. Conditioning

For time:

400m Run
15 Clean and Jerks 165/110
400m Run
30 Burpee to Bar (6in above reach)
400m Run
45 T2B
400m Run
60 Wall Balls 20/14
400m Run
75 KB Swings 53/35

*25 min Time Cap*


3 rounds
1 minute sumo deadlift high pulls 95/65
1 minute GHD sit-ups
1 minute push presses 95/65
1 minute GHD sit-ups
Rest 1 minute

Scale options

B Option

3 rounds
1 minute sumo deadlift high pulls 75/55
1 minute medball sit ups
1 minute push presses 75/55
1 minute medball sit ups
Rest 1 minute

C Option

3 rounds
1 minute sumo deadlift high pulls 45/35
1 minute sit-ups
1 minute push presses 45/35
1 minute sit-ups
Rest 1 minute


We’ll have 2 classes for Murph at 7 a.m and 8:30 a.m. We should be expecting other community members to participate in the WOD with us this year. Lets help them feel welcome! Also to clarify there is no need to donate to the fundraiser in order to do the WOD and vice versa we encourage anyone to contribute to the fund even if you can’t make it to workout with us.

Heres some more information about The fund we are contributing to. The Semper Fi Fund raises money to assist combat wounded, critically ill and catastrophically injured members of the U.S. Armed Forces. They ensure service members have the resources they need during their recovery and throughout transition back to their communities. They assist with many things from modifications to their homes to accomodate their needs, to modifications to their vehicles. You can read all about them at semperfifund.org

We have decided that we want to donate for every person who comes to do the workout with us. If you would like to help as well, we’ve come up with a fun way to donate! You’ll decide before the workout a certain dollar amount to pledge per minute that the workout takes you. Anything from $0.25 per minute up to $2.00 (whatever you can do, it all helps!)

As for how where to donate here’s the link to donate!

We will have a collection envelope at the gym for those who want to bring cash.


1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run


As a reminder there will be two classes on Monday for the Murph! 7 a.m. and 8:30 a.m.

15 minute AMRAP

Bar load is equivalent to the athletes’ body weight

3 Deadlift
15cal Airdyne
6 Deadlift
15cal Airdyne
9 Deadlift
15cal Airdyne
12 Deadlift
15cal Airdyne
15 Deadlift
15cal Airdyne

18, 21, 24… Deadlifts as far as you can climb in 15 minutes