Your Workout of the Day.

Workout of the Day – May 23 2019

STRENGTH: Clean & Jerk 5 x 1 @ 95%

WOD:

50 KB Swings @ 24/16

20 Slingshots

50 KB Snatch

20 Sprawls

50 KB Swings

Workout of the Day – May 22 2019

SKILL: Rope climbs

WOD:

27-21-15-9

Wall Ball @ 20/14

Burpees to 6″ target

Workout of the Day – May 21 2019

STRENGTH: 1 1/4 Front Squat 5 x 1 @ 95%

WOD:

Partner’s

1000m Row (switch as needed)

100 MB Cleans @ 20/14

750m Row

75 MB Cleans

500m Row

50 MB Cleans

Workout of the Day – May 20 2019


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD:

“Murph”

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Workout of the Day – May 19 2019

STRENGTH: Bench Press 5 x 3

WOD:

50-40-30-20-10 Double under’s

25-20-15-10-5 KB Clean & jerk @ 24/16

“I am so grateful for all you’ve done for me. Opus has helped me achieve so many firsts and somewhere along the

way changed my internal dialogue from “if” to “when”.”  – Eve