TODAY’s WOD WAS SUGGESTED BY LAUREN MILLER
ZOOM ID: 898 5350 1406
Password: wheelwod
“BRUCE GARY”
- For Time
- 40 Double-Unders
- 40 Box Step-Ups (24/20 in)
- 40 Push Presses (75/45 lb)
- 30 Double-Unders
- 30 Box Step-Ups (24/20 in)
- 30 Push Presses (75/45 lb)
- 20 Double-Unders
- 20 Box Step-Ups (24/20 in)
- 20 Push Presses (75/45 lb)
- 10 Double-Unders
- 10 Box Step-Ups (24/20 in)
- 10 Push Presses
Background
This Firefighter Hero WOD is dedicated to Bruce Gary, FDNY, Engine 40, who was killed on September 11, 2001.
Bruce Gary, 51, of Bellmore was a New York City firefighter with Engine 40 on the Upper West Side of Manhattan. He was found with his medical bag outside of the south tower.
Gary was a dedicated firefighter who raised his three children alone.
“He never slept. He was always going,” said his daughter Jessica Kostaris of Massapequa, who was 24 when her father was killed. Despite his busy schedule, “he was still able to be a huge part of our lives.”
He even managed to be vice president of the Bellmore Little League. “He coached; he was there for whatever we needed him for,” she said.
ADAPTATIONS
Standing upper
For Time
40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (55/35 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses
10 Double-Unders
10 Box Step-Ups
10 Push Presses
Standing lower
For Time
40 Single Unders
40 Box Step-Ups or AIR SQUATS
40 Push Presses (75/45 lb)
30 Single Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Single Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Single Unders
10 Box Step-Ups (24/20 in)
10 Push Presses
Neuro
For Time
30 Single Unders
30 Box Step-Ups or AIR SQUATS
30 Push Presses 45/35
30 Single Unders
30 Box Step-Ups
30 Push Presses
10 Single Unders
10 Box Step-Ups
10 Push Presses
10 Single Unders
10 Box Step-Ups
10 Push Presses
SEATED
For Time
40 Multi Ropes
40 Dips
40 Db Shoulder press 35/20
30 Multi Ropes
30 Dips
30 Db Shoulder press 35/20
20 Multi Ropes
20 Dips
20 Db Shoulder press 35/20
10 Multi Ropes
10 Dips
10 Db Shoulder press 35/20
Cognitive/ID
15 min AMRAP
10 Push ups
10 Lateral hops
10 Push press
