“Full Body #17”
NCFit Full Body WOD #17
- 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.
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.