14.3.
Open 14.3 WOD was announced on 13th March and featured 2 simple movements – Deadlifts and Box jumps. This was the WOD:
Complete as many reps as possible in 8 minutes of:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch.
Two basic movements – looked simple enough.
Of course if you were not at all careful to watch your form and technique (which always tends to lapse when you’re fatigued) you could have walk away from this with a very sore back! Most of us opted to do step ups instead of box jumps which is always a safer way to avoid accidentally skinning open any shins in the middle of this WOD. Besides we needed to pace ourselves in order to attack the bar every time we went back to it and that was the best way to do that.
For those of us who simply love deadlifts this was a WOD we could sink our teeth into. It was such a delight to simply pick stuff up and put it back down – the difficulty lay in having to do it with the weight and reps increasing each round! Of course having the physical strength was only one part of this – you still needed to have the conditioning necessary to keep moving non stop for those 8 minutes.
Again PRs were set in this WOD – and I thank Castro this round for challenging some of us to dig deep within and find the strength to pick up a bar that weighed in some cases double our body weight.
Case in point Sarah who had a personal best of a 1RM at 150 lbs before this WOD came along and then there she was lifting 155 lbs 20 times!
Of course as I mentioned before if you didn’t watch your form on this one you were guaranteed to wake up with a back pain of immense proportions instead of hamstring/ leg pain (where you ought to have felt it). Thankfully our therapist Hugh Bobart was on site to offer some excellent and much needed rub downs to our athletes right after the WOD. Like Dave Castro however, I think Hugh takes a little too much pleasure in seeing us in pain! Kidding Hugh – thanks for the healing hands! So much of us were able to move afterwards- and keep moving -thanks to you!
If any of you want to get in touch with Hugh for an appointment call him at 1-868-620-0464.
