6.7.18

A. Strength

Back Squat (32X1) (3 seconds down, 2 seconds pause at bottom, explosive up, 1 second pause at top before beginning next rep)

5 sets

5,5,4,4,3

B. Conditioning

4 rounds for time of:

22/16 Calorie Airdyne
14 Dumbbell Deadlifts 50/35
14 Dumbbell Push Press 50/35
10 Toes to Bar

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6.6.18

For time:

2 rounds of:

10 snatches, 175/125
12 burpees

Then, 2 rounds of:

10 snatches, 115/75
12 burpees

B Option

For time:

2 rounds of:

10 snatches, 125/105
12 burpees

Then, 2 rounds of:

10 snatches, 75/55
12 burpees

C Option

4 rounds for time of:

10 snatches, 45/35
6 burpees

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.

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 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*

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 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