360PT WOD 6/16/16

Metcon Day


  • Ab Wheel
  • Cable Wood Chop
  • Back Ext

Dynamic Warm Up

Part A
3 way Band Stretch : hold 30 seconds or more in each position 

  • Lat Stretch
  • Pitchers Stretch ( Shoulder)
  • Chest Stretch
  • Supine Hamstring Stretch x 20 reps x 1 set each leg

Metcon/Muscular Endurance:  30 second per movement / 15 sec rest and repeat for 3 sets

Part A

  • Alternating Toe Tap on Box
  • Plyo Lunge ( if knees are an issue do regular lunges or step ups onto box)

Part B

  • Barbell Snatch ( Lighter then usual maybe 50% 1 RM or less) focus on Skill practice 
  • Push Ups with feel on box

Part C

  • Slide Board ( or skater if you dont have a slide board) 
  • MMA stand up combo: L/R  Punch- L/R Elbow- L/R Knee- L/R Round Kick

Stretch/ Cool Down: 10-15 min Static stretch/Foam Roll/Band Stretch etc