This Is The Kingdom

This Is The Kingdom

New Ulm CrossFit – WOD


2 Rounds

4 Inchworms, 4 V Push Ups

2 Wall Step-Ups

10 Band Straight Arm Pull Downs

10 Scap Shrugs, 5 Kip to Swings


Front Rack on wall

Wall Hinge

Squat & Reach


Front Squat (6 x 3 @ 86%)

Metcon (Time)

3 Sets:

5 Wall Walks

10 Strict Handstand Push Ups

15 Pull Ups

20 Toes to Bar

-Rest 3 Minutes after each set-

THEN – 25 Burpee Pull-Ups


Target Time each set:  sub 3

Time Cap each set:  4

How to Pace:

STEADY! This is a upper body wrecker so no need to be a hero since we are repeating multiple times.

How it should Feel:

MUSCULAR ENDURANCE! Shoulders are not going to feel good so roll out during the rest and break before it breaks you.

Wall Walk : Goal is touch and go or as little as rest between reps if possible.

Strict Handstand Push Ups : 1-2 sets would be great.

Pull-Ups : 1-2 sets and if you do break then keep the rest short and sweet.

Toes to Bar : The finisher of each set. Goal should be 3 sets or less and try to keep the hips snapping!