Train with intent
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 starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
40 lb dumbbell
Women · Rx
30 lb dumbbell
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
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