About Vaughn Medford

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So far Vaughn Medford has created 5 blog entries.

WOD for 10.16.19

Lift: 
6 Round Super Set
8 Strict Pull-ups
8 Strict Press 

METCON: 
50 Russian KB Swings
15 Push-ups
40 Russian KB Swings
15 Push-ups
30 Russian KB Swings
15 Push-ups
20 Russian KB Swings
15 Push-ups
10 Russian KB Swings 

WOD for 10.16.192019-10-16T05:44:05+00:00

WOD for 10.15.19

Lift: 
Back Squats
5×4 @ 90% 1RM 

METCON: 
15min AMRAP
200m Run
15 Wall Balls (20/14)

WOD for 10.15.192019-10-15T03:42:21+00:00

WOD for 10.14.19

Lift: 
Snatch
6x 1 Squat Snatch + 1 Hang Squat Snatch + 1 OH Squat

METCON: 
20-18-16-14-12-10-8-6-4-2
Alternating DB Snatch (45/35)
Sit-ups 

WOD for 10.14.192019-10-14T05:04:37+00:00

WOD for 10.11.19

Lift:

1) Strict Pull-ups – 5×4 

2) Pendlay Rows – 5×8 

Metcon:

Crossfit Open 20.1

10 ROUNDS FOR TIME

8 ground to overhead (95/65)

10 Bar Facing Burpees

15 min time cap.

WOD for 10.11.192019-10-11T03:03:50+00:00

WOD for 10.9.19

Lift:
None

METCON:
12min AMRAP
24 Double Unders
12 Burpee Box Jumps

2 Min Rest

12min AMRAP
250m Row
12 Burpees Over Rower

2 Min Rest

12min AMRAP
200m Run
12 Burpees 

WOD for 10.9.192019-10-09T04:17:05+00:00