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Hero Workout "Weaver"



Hero Workout | "Weaver"

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

"Weaver"

4 rounds for time of:
10 L Pull-ups
15 Push-ups
15 Chest-to-bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

*1 minute rolling cap for each movement in each round

 

 

Progressions for "Weaver":

Life:
4 rounds for time of:
30 second Tuck Hang or Bar Hang
5 elevated Push-ups 
5 Piked Ring Rows w/ a 3 sec. hold at pRR2 
5 elevated Push-ups
5 Ring Rows w/ a 3 sec. hold at RR2
5 elevated Push-ups

Fitness:
4 rounds for time of:
30 seconds of L Hang Knee Extensions or 30 second L or Tuck Hang
15 Push-ups
5 Strict Pull-ups or 30 second L or Tuck Hang
15 Push-ups
5 Kipping Pull-ups or or 30 second L or Tuck Hang
15 Push-ups

*1 minute rolling cap for each movement in each round

Performance:
4 rounds for time of:
10 L Pull-ups
15 Push-ups
15 Chest-to-bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

*1 minute rolling cap for each movement in each round

*there is nothing wrong with simply performing the highest progression of
the Pull-up variation that you can, and working to the time cap in each round.

*1 minute cap for each movement in each round

 

 

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