Congratulations! If you've been to class all three days this week you get to take a well-earned rest day. If you missed a day, you get to do the following:
SKILL: Muscle Up Practice
If you are close to having your first muscle up this is the time to make it happen! If you still feel like you have a ways to go, use this time to build strength in the different parts of the move. (Strict Pull Ups, Kipping on rings, transition practice on low rings, etc.) Here is Carl Paoli discussing muscle ups...again. (we'll keep posting it until the cows come home!)
WOD: For Time
50 Kettlebell Cleans (25 each side) Demo
100 Russian Swings Demo
100 Kettlebell Snatches (50 each side) Demo
REC: Practice a one minute air squat. Start facing the wall, with toes 2-3 inches from the wall. Without touching the wall slowly lower yourself down for a 30 second count, get hip crease below parallel, then slowly raise yourself back up for a 30-second count. This is excellent work for developing core, hamstring, low back and glute strength; which is commonly the cause of a poor air squat.