Moon HERO WOD
Honoring U.S. Army Spc. Christopher Moon
A unique unilateral dumbbell workout combining hang split snatches with 14 rope climbs across 7 rounds.
Choose Your Skill Level
The Workout
- 10 Dumbbell Hang Split Snatches (right arm) (40/30 lb)
- 1 Rope Climb to 15 feet
- 10 Dumbbell Hang Split Snatches (left arm) (40/30 lb)
- 1 Rope Climb to 15 feet
- Repeat for 7 rounds (alternate feet on split snatches)
Time Cap
35 minutes
Rx Standards
Men (Rx)
40 lb dumbbell
Women (Rx)
30 lb dumbbell
Equipment Needed
Recommended Gear
- Dumbbell
- Long socks or shin guards (for rope climbs)
- Wrist wraps
- Chalk
- Gymnastics grips (optional for rope)
- Knee sleeves
Strategy Overview
This workout tests unilateral strength, coordination, and grip endurance. The 14 rope climbs combined with 140 split snatches create serious shoulder and grip fatigue.
Honoring a Hero
In honor of U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, who died on July 13, 2010, from injuries sustained when insurgents attacked his vehicle with an IED in Afghanistan. Survived by parents Marsha and Brian, and sister Sunday.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Unilateral movements expose strength imbalances
Alternate lead foot on split snatches
14 rope climbs is serious grip volume
Chalk heavily for both DB and rope work