About Vaughn Medford

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So far Vaughn Medford has created 124 blog entries.

WOD for 3.3.20

Lift:
Front Squat E1.5MOM
8 Rounds
Every 90 Seconds
4 Reps @ 80% 1RM
METCON:
4 Rounds
15 Back Squats (135/95)
15 Plate Sit-ups (35/25)
WOD for 3.3.202020-03-01T20:04:20-08:00

WOD for 3.2.20

Lift:
Snatch
1) 5×3 Snatch Pulls
*From the floor, heavy
2) 5×1 Squat Snatch
METCON:
For Time
10 Rounds
10 Burpees
15 Russian KB Swings (53/35)*Burpees decrease by 1 Rep each round.

WOD for 3.2.202020-03-01T20:03:08-08:00

WOD for 2.29.20

Slog: 
50 Double Unders
100m Farmer Carry (2×53/35)
50 Front Squats (95/65)
Farmer Carry
50 Power Cleans (115/80)
Farmer Carry
50 Dead Lifts (135/95)
Farmer Carry
50 Double Unders 
WOD for 2.29.202020-02-23T20:07:01-08:00

WOD for 2.27.20

Lift: 
Sumo Dead Lifts
5×6 @ 80% 1RM
 
METCON: 
12 min AMRAP
10 T2B
200m Run
WOD for 2.27.202020-02-26T22:46:45-08:00

WOD for 2.26.20

Lift: 
1) Bench Press
5×4 – HEAVY
2) Strict Chin-ups
5×6
 
METCON: 

BUY IN: 100 Double Unders

3 Rounds
10 Push-ups
10 L. Arm RKB Swings (53/35)
10 Push-press
10 R. Arm RKB Swings

BUY OUT: 100 Double Unders

WOD for 2.26.202020-02-25T08:26:27-08:00

WOD for 2.25.20

Lift: 
Front Squats
5×6 @ 80% 1RM
 
METCON: 
25 Burpees
50 Bar Thrusters (45/35)
25 Burpees

RX: Bar
RX+: 75/55
RX++: 95/65
10 min time cap

WOD for 2.25.202020-02-23T20:03:56-08:00

WOD for 2.24.20

Lift:
Cleans
1) 5x 1 Power Cleans + 1 Squat Clean
2) 4×5 RDL
 
METCON
30-20-10
Dead Lifts (225/155)
Box Jumps (24″/20″)
WOD for 2.24.202020-02-23T19:42:45-08:00

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