About Vaughn Medford

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So far Vaughn Medford has created 32 blog entries.

WOD for 11.7.19

Lift:
Dead Lifts
5×8 @ 70% 1RM
METCON:
7Min AMRAP
200m Run
20 Russian KB Swings (53/35)

1 Min Rest

7min AMRAP
250m Row
10 Jumping Lunges

1 Min Rest

7min AMRAP
Max Burpees

WOD for 11.7.192019-11-03T15:35:43-08:00

WOD for 11.6.19

Lift:
1) Bench Press 5×6
2) Strict Press 5×6
METCON:
15min AMRAP
10 Push Press (95/65)
10 Toes to Bar
200m Run
10 Deficit Push-ups
10 Toes to Bar
200m Run
WOD for 11.6.192019-11-03T15:35:00-08:00

WOD for 11.5.19

Lift:
Back Squats
5×4 @ 90% 1RM
METCON:
25 V-Ups
100 Body Squats
25 V-Ups
50 KB Squats (53/35)
25 V-Ups
25 OH Squats (95/65)
WOD for 11.5.192019-11-03T15:34:30-08:00

WOD for 11.4.19

Lift:
Clean and Jerk
6×1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

METCON:
12min AMRAP
5 Power Snatch (95/65)
20 Double UndersEvery 2 minutes
(0:00, 2:00, 4:00,…)
1 Rope Climb/5 Strict Pull-ups

WOD for 11.4.192019-11-03T20:09:02-08:00

WOD for 11.2.19

Slog:
8 Laps
30 Power Cleans (95/65)
30 Burpee Box Jumps (24″/20″)
30 Push Press (95/65)
6 Laps
20 Power Cleans
20 Burpee Box Jumps
20 Push Press
20 Toes to Bar
4 Laps
10 Power Cleans
10 Burpee Box Jumps
10 Push Press
10 Toes to Bar
10 HSPU
WOD for 11.2.192019-11-02T17:28:06-07:00

WOD for 10.31.19

Lift:
Dead Lifts
5×4 @ 90% 1RM

 

METCON:
10min AMRAP
20 Russian KB Swing
10 Burpees

WOD for 10.31.192019-10-28T03:41:56-07:00

WOD for 10.30.19

Lift:
None

METCON:
5 Rounds
20 Double Unders
10 Pull-ups
20 Double Unders
20 Push-ups
20 Double Unders
30 Plate Sit-ups (35/25)

WOD for 10.30.192019-10-30T03:42:57-07:00

WOD for 10.29.19

Lift:
Back Squats
5×6 @ 80% 1RM

METCON:
9-15-21
Thrusters (95/65)
Box Jumps (24″/20″)

WOD for 10.29.192019-10-29T20:48:07-07:00