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So far Vaughn Medford has created 124 blog entries.

WOD for 3.14.20

Slog:
5 Rounds
12 Front Squats (135/95)
9 Toes to Bar
6 Power Cleans

3 Minutes Rest

50 Dead Lifts (135/95)

3 Minutes Rest

9-15-21
Push Press (135/95)
Box Jumps
Burpees

WOD for 3.14.202020-03-12T07:49:57-07:00

WOD for 3.13.20

Warmup:
1000m Row

10 Minutes Kipping Practice

Lift:
Abs
4 Rounds
20 Russian KB Twist
20 Side Plank/Hip Raises
20 V-ups
5 Dragon Flags
METCON:
4 Rounds for Time:
10 Knees to Elbow
10 Push-ups
100m Farmer Carry (2x 53/35)
WOD for 3.13.202020-03-12T07:47:48-07:00

WOD for 3.12.20

WOD for 3.12.20
 
Lift:
Sumo Dead Lifts
5×8 @ 70% 1RM
 
METCON:
15min AMRAP
Buy In:
800m Med Ball Run (20/14)
 
5 HSPU
10 Front Rack Lunges (95/65)
20 Lateral Bar Hops
WOD for 3.12.202020-03-11T22:08:46-07:00

WOD for 3.11.20

WOD for 3.11.20
 
Lift:
1) Strict Pull-ups
5×6
2) Ring Dips
5×6
 
METCON:
3x
5 min AMRAP
5 Power Snatch (95/65)
2 Rope Climbs
 
*2min Rest Between Rounds
*Start over after each AMRAP as opposed to picking up where you left off
WOD for 3.11.202020-03-10T16:20:49-07:00

WOD for 3.10.20

Lift:
Front Squats
5×4 @ 90% 1RM
METCON:
For Time
100 Double
75 Wall Balls (20/14)
50 Box Jumps (24″/20″)
25 Burpees
WOD for 3.10.202020-03-09T14:44:41-07:00

WOD for 3.9.20

Lift:
Clean and Jerk
1) 5×2 Squat Clean + 2 Push Press
2) 3×1 Power Clean + 2 Push Jerks
 
METCON:
10min Ascending Reps
1, 2, 3, 4, 5…
Power Snatch (95/54)
OH Squats
WOD for 3.9.202020-03-08T22:10:42-07:00

WOD for 3.7.20

Slog:
3 Rounds of
3 Laps
30 Clean & Jerk(95/65)
30 Burpees (53/35)
+
2 Rounds of
2 Laps
20 Power Snatch (95/65)
20 Front Rack Lunges (95/65)
+
1 Round of
1 Lap
100 Situps
100 Double Unders
WOD for 3.7.202020-03-01T20:07:21-08:00

WOD for 3.6.20

METCON:
10-20-30-40
Wall Balls (20/14)
Double Unders
Sit-ups
Mobility
WOD for 3.6.202020-03-01T20:06:40-08:00

WOD for 3.5.20

Lift:
Sumo Dead Lifts
5×4 @ 90% 1RM
METCON:
10min AMRAP
10 Hang Power Cleans (135/95)
10 Bar Over Burpees
WOD for 3.5.202020-03-01T20:05:46-08:00

WOD for 3.4.20

Lift:
Strict Press
5×8
METCON:
2 Rounds
15 Pull-ups
15 HSPU
600m Run
10 Pull-ups
10 HSPU
400m Run
5 Pull-ups
5 HSPU
200m Run
WOD for 3.4.202020-03-01T20:05:05-08:00