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“Full Body #17”

NCFit Full Body WOD #17

365 19
  • EMOM in 18 minutes
  • Odd Minutes: Max Calories Row
  • Even Minutes: AMRAP of:
  • 4 Dumbbell Deadlifts (50/35 lb)
  • 6 Dumbbell Curls (50/35 lb)
  • 4 Dumbell Push Presses (50/35 lb)
  • Rest 2 minutes
  • AMRAP in 12 minutes
  • 12 Up-Down + Lateral Jumps
  • 12 Crossbody Mountain Climbers
  • 24 Plank Shoulder Taps

From 0:00-8:00, every minute on the minute (“EMOM“) complete max calorie Row or any cardio of your choice for the odd minutes and as many rounds and repetitions as possible (“AMRAP“) of 4 Dumbbell Deadlifts, 4 Dumbbell Curls, and 4 Dumbbell Push Presses for the even minutes. Rest 2 minutes. Then from 10:00-22:00, complete an AMRAP of 12 Up-Down + Tuck Jumps, 12 Crossbody Mountain Climbers, and 24 Plank Shoulder Taps.

Score is the total number of repetitions completed before the 22-minute clock stops.

Movement Standards

Plank Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. This counts as one rep.


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Background: “Full Body #17” is one of the full-body workouts performed in a follow-along video by CrossFit Games veteran, Jason Khalipa @jasonkhalipa on his Youtube channel.

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