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“Full Body #9”

NCFit Full Body WOD #9

403 14
  • AMRAP in 15 minutes
  • 50 Double-Unders
  • 12 Dumbbell Seasaw Rows
  • 12 Dumbbell Floor Presses
  • 1 minute Dumbbell Floor Press Hold in Glute Bridge

On a 15-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 15-minute clock stops.

Movement Standards

Seasaw Row: This is a variation of the standard Bent Over Row wherein athlete will only pull one Dumbbell at a time instead of the two Dumbbells at the same time.

Dumbbell Floor Press: This is a variation of the standard Strict Press wherein athlete will lay on the ground and perform a Strict Press over the chest.

Dumbbell Floor Press Hold in Glute Bridge: At the end of the Dumbbell Floor Press, hold both Dumbbells above the chest at full extension while lifting the glutes off the ground for one minute.


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namesake photo

Background: “Full Body #9” 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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