About Vaughn Medford

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So far Vaughn Medford has created 32 blog entries.

WOD for 11.21.19

Lift:
Dead Lifts
5×4 @ 90% 1RM
METCON:

10 min AMRAP
5 Curtis P (95/65)
1 Rope Climb

WOD for 11.21.192019-11-17T20:16:53-08:00

WOD for 11.19.19

Lift:
Back Squats
FInd your 1 Rep Max
METCON:
“Karen”

For Time
150 Wall Balls

WOD for 11.19.192019-11-17T20:14:29-08:00

WOD for 11.18.19

Lift:
Snatch
1) 6×2 Power Snatch
(3 Count Pause at the knees)

2) 3×5 Sots Press

METCON:

Buy In:
50 V-ups

21-15-9
SDLHP (95/65)
Pull-ups

Buy Out:
50 V-ups

WOD for 11.18.192019-11-17T20:07:34-08:00

WOD for 11.16.19

Slog:
10-20-30-40
Calorie Row
Wall Balls
Russian KBS
Plate Sit-ups
Burpees Over Rower
WOD for 11.16.192019-11-10T19:36:41-08:00

WOD for 11.15.19

Lift:
Weighted Box Steps
5×20
METCON:

20min AMRAP
200m Med Ball Run (20/14)
15 Burpee Box Jumps (24″/20″)
30 Double Unders

WOD for 11.15.192019-11-10T19:36:04-08:00

WOD for 11.14.19

Lift:
Dead Lifts
5×6@ 80% 1RM
METCON:

10min Ascending Reps
1, 2, 3 ,4, 5…
Power Snatch (95/65)
Pull-ups

WOD for 11.14.192019-11-10T19:35:32-08:00

WOD for 11.13.19

Lift:
6 Rounds Super Set
6 Strict Press
6 Strict Pull-ups
METCON:

5 Rounds
10 Push-press (95/65)
15 Box Jumps (24″/20″)
100m Farmer Carry (2x 53/35)

WOD for 11.13.192019-11-10T19:34:40-08:00

WOD for 11.12.19

Lift:
Back Squats
5×2 @ 95% 1RM
METCON:

10 to 1
Front Squats (95/65)
Toes to Bar
Burpees

WOD for 11.12.192019-11-10T19:33:57-08:00

WOD for 11.11.19

Lift:
Clean and Jerk
3x 5min EMOM

1) 3 Hang Power Cleans

2) 2 Hang Squat Cleans + 1 Jerk

3) 1 Power Clean + 1 Squat Clean + 1 Jerk

METCON:

5 Rounds
5 Dead Lifts (225/155)
10 Bar Over Burpees
20 Sit-ups

WOD for 11.11.192019-11-10T19:33:20-08:00

WOD for 11.9.19

Slog:
50-40-30-20-10
Bar Thrusters (45/35)
Box Jumps (24″/20″)
Hang Power Cleans (45/35)
Sit-ups
Run (5 laps, 4 Laps, 3 Laps, 2, Laps, 1 Lap)
WOD for 11.9.192019-11-03T15:36:47-08:00