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So far Vaughn Medford has created 106 blog entries.

WOD for 2.22.20

Slog: 
1600m row
1 Round
15 Wall Balls (20/14)
10 TTB
5 Deadlifts (225/155)

1200m row
2 Rounds
15 Wall Balls
10 TTB
5 Deadlifts

800m row
3 Rounds
15 Wall Balls
10 TTB
5 Deadlifts

400m row
4 Rounds
15 Wall Balls
10 TTB
5 Deadlifts

WOD for 2.22.202020-02-16T18:18:11-08:00

WOD for 2.21.20

Lift: 
1) Pull-up Holds
10 Reps
*Hold chin over the bar for as long as possible, then control the downward movement when you release.

2) 5×5 Strict Pull-ups

3) 5×5 Ring Dips

 
METCON: 
5 Rouds
15 Right Turkish Sit-ups
10 Pullups
15 Left Turkish Sit-ups
10 Push-ups 
WOD for 2.21.202020-02-16T18:17:05-08:00

WOD for 2.20.20

Lift: 
Sumo Dead Lifts
5×8 @ 70% 1RM
 
METCON: 
4 Rounds
9 Box Jumps (24″/20″)
7 Power Cleans (135/95)
5 Squat Cleans
3 Clusters 
WOD for 2.20.202020-02-16T18:16:00-08:00

WOD for 2.19.20

Lift: 
None
 
METCON: 
30min AMRAP
100m Pinch Plate Carry
20 Burpee Box Jumps (24″/20″)
20 V-ups

***Every 5 Minutes***
10 HSPU

WOD for 2.19.202020-02-16T18:15:25-08:00

WOD for 2.18.20

Lift: 
Front Squats
1) 12 min E2MOM
8 Reps @ 70% 1RM

2) Front Pause Squats
5×3 @ 70% 1RM

 
METCON: 
12 min ASCENDING Reps
2, 4, 6, 8, 10…
Body Squats
Sit-ups
Double Unders 
WOD for 2.18.202020-02-16T18:14:01-08:00

WOD for 2.17.20

Lift: 
Snatch
A) 5x 1 Hang Power Snatch + 1 Power Snatch
B) 3×3 Heaving Snatch Balance
 
METCON: 
3-6-9-12-15-12-9-6-3
Clean and Jerk (95/65)
Bar Over Burpees 
WOD for 2.17.202020-02-16T18:12:40-08:00

WOD for 2.15.20

Slog:
800m Run
100 Double Unders
10 Burpees
80 Butterfly Sit-ups
10 Burpees
60 KB Swings (53/35)
10 Burpees
800m Run
40 Thrusters (95/65)
10 Burpees
20 Pull-ups
10 Burpees
10 HSPU
10 Burpees
800m run
WOD for 2.15.202020-02-09T21:31:45-08:00

WOD for 2.14.20

Lift:
1) Bench Press
5×4 – Heavy

2) Strict Press
5×6 – Moderate

METCON:
8min EMOM
200m Row

2 minutes Rest

8min EMOM
8 Push-ups

WOD for 2.14.202020-02-09T21:31:10-08:00

WOD for 2.13.20

Lift:
Sumo Dead Lifts
5×10 @ 60% 1RM
METCON:
5 Rounds
200m Med Ball Run (20/14)
10 DB Walking Lunges (2×45/35)
10 Renegade Rows
WOD for 2.13.202020-02-09T21:30:19-08:00

WOD for 2.12.20

Lift:
1) 4×10 Ring Rows
*Feet on Bench/Box
2) 4×5 Strict Pull-ups
METCON:
30 Burpees
20 V-ups
10 Push Press (135/95)
3 Rope Climbs
10 Push Press
20 V-ups
30 Burpees
WOD for 2.12.202020-02-09T21:29:31-08:00