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.
50 Jumping jack
50 Seal jack
________
5 kipping swing
5 air squat
5 push up + twist
2 rounds
________
2 Kip swing
2 pull up
2 kip swing
+
2 Front Squat
2 thruster
+
2 muscle snatch
2 Power Snatch
2 rounds
_______
3-6 pull up
3 Thruster
3 Snatch
3 rounds
(Build the bar each round to get to RX load or load using for workout)
RXConditioning
For Time
21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)
Intermediate:
21 Pull-Ups (Banded)
21 Thrusters (65/45 lb)
15 Snatches (65/45 lb)
15 Pull-Ups
15 Thrusters (65/45 lb)
10 Snatches (65/45 lb)
9 Pull-Ups
9 Thrusters (65/45 lb)
5 Snatches (65/45 lb)
Baseline:
21 Pull-Ups (Jumping)
21 Thrusters (35/20 lb)
15 Snatches (35/20 lb)
15 Pull-Ups
15 Thrusters (35/20 lb)
10 Snatches (35/20 lb)
9 Pull-Ups
9 Thrusters (35/20 lb)
5 Snatches (35/20 lb)
3×15 Bent row each arm
+
3x :20 Iso lunge each leg (unweighted)
