Beller

AMRAP in 30 min.

dippy birds R 25/35
5 dippy birds L 25/35 
10 KB biceps curls R 25/35
10 KB biceps curls L 25/35
20 side step KB swings 25/35
20 KB pushups
400 m run

Post rounds completed to comments.  


Daily Extras - 

"1/2 Hells Bells"

For time:

100 KB swings 25/35
interrupt KB swings every minute, on the minute to complete 8 burpees.  

Instructions:
-Starting with "go," then every minute after that you must complete burpees.  
-Continue completing burpees on the minute and performing kettlebell swings until you have accumulated 100 KB swings.   


Workout Notes:

It's been a while since this one came up. Like, nearly 18 months. There was a vote last time we did this. Many thought we should change the name of this move. Most voted for "Dorky Birds." One of you even said they were "shi##%! HA!! Apparently, not everyone likes this workout. 

DON'T SKIP IT, THOUGH! IT'S GOOD FOR YOU! Especially for your core!

Yes, this workout sucks, Yes it's weird, but also (and more importantly) it'll do things for your core that situps and v-ups can't. And also (pretty important too), it looks good ON! 

You might have noticed the change in the number of dippys we are doing compared to 2x ago (like 3 yrs).  We went from 10 down to 5 per leg.  We noticed many of you really struggled with this move.  You especially struggled with the recommended weight.  We are still in love with this move, AND the weights recommended (only for those of you prepared).  We love the benefits to our posterior chain, core and nervous system it provides.  So we are keeping it.  But lets pull some reps off of it and see if it works better.  

If you find you are struggling with the dippys (dorkys), don't be afraid to back the weight off a smidge. Enough to keep your shoulders square and spine straight (slight inward curve) throughout. 

Remember (esp. those offsite), almost anything that can be done with a KB can be simulated with a DB. 


Really? The rest of the greater exercising world can't think of ONE other thing to do with a biceps curl other than to build biceps? LOL! We can ...