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 […]

5.31.18

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 […]

5.30.18

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 […]