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“Outside the Box #4”

Limited Equipment WOD by @3kings_athletics

589 36
  • For Time
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Push-Ups
  • V-Ups
  • Rest 2 minutes
  • Then, 1-2-3-4-5-6-7-8-9-10 reps of:
  • Box Jump Overs (24/20 in)
  • Renegade Rows (2x50/35 lb)

With a running clock, as fast as possible complete the prescribed work. Athlete must complete 10 Push-Ups and 10 V-Ups, 9 Push-Ups and 9 V-Ups, down to 1 rep each. Rest 2 minutes. Then, complete 1 Box Jump Over and 1 Renegade Row each hand, 2 Box Jump Overs and 2 Renegade Rows, up to 10 reps each.

Score is the time on the clock when the last round of the Renegade Rows is completed.

Movement Standard

Renegade Row: From the Push-Up position, hold one Dumbbell on each hand. Pull the Dumbbell on the right hand to the chest and go back to the starting position on thee ground. Pull the Dumbbell on the left hand to the chest and go back to the starting position. One row on each arm (left+right) equals one repetition.


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namesake photo

Background: “Outside the Box WOD 4” is from a collection of WODs designed by Three Kings Athletics @3kings_athletics (Noblesville, IN, USA) to be done with minimal equipment.

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