CrossFit Republic – CrossFit

Daily Strength and Conditioning Partner W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible with a Partner of…

50 Calorie Bike

100 Kettlebell Swings (70/55)

20 Wall Walks

– Split work as needed; 1 partner works at a time.

Stimulus

– 2-3 rounds.

– Partners switch as needed and as often as necessary to keep intensity high and transition time short.

– Move through the bike fast and get to those swings and wall walks!

– Maintain stimulus of a heavier KB.

Wall Walk Modifications:

– Reduce Wall Walk Reps (See Below)

– Half Wall Walks (Reduce Reps)

– Inch Worm to Push Ups

– Box Pike Walk Ups

If all out of bikes, ski 60 calories.

Step 1 (Beginner):

AMRAP 20 with a partner:

30 Calorie Bike

60 KB swings (25/15s)

10 Inchworms to Push Up (From knees if needed)

– Split work as needed, 1 partner works at a time.

Step 2 (Scaled):

AMRAP 20 with a partner:

30 Calorie Bike

60 Kettlebell Swings (35/20)

10 Wall Walks

– Split work as needed; 1 partner works at a time.

Step 3 (Intermediate):

AMRAP 20 with a partner:

40 Calorie Bike

80 Kettlebell Swings (55/35)

14 Wall Walks

– Split work as needed; 1 partner works at a time.

Step 5 (RX+):

50 Calorie Bike

100 Kettlebell Swings (70/55)

200′ Handstand Walk (Cones 25′ Apart)