Archives: Wreck Center – Oak Park OTB

Date: Monday February 17, 2020

Time: 05:30

Location: Wreck Center – Oak Park

QIC: [email protected]





4 pax met for an Off the Books workout. Lots of running going on in Oak park, so time to stand in place and strengthen the upper body and core. Pax encouraged to bring weights for this beat down.

Conditions: Cold but not terrible

The Thang:

SSH x 25 IC

Abe Bagoda x 12

Seal Clap x 12

Introduce Tabata…do work for 0:20, rest for :10, rinse and repeat for each exercise x8. Recover for 0:25 between exercises.

Curls x 8

Sky Ups x 8

Overhead Press x 8

American Hammers x 8

Merkin Rows x 8

Iron Cross x 8

Upright Rows x 8

Flutter Kicks x 8

Squats x 8

COT: Remember to pause and listen to direction you are being led. Do not just continue to barrel forward without taking the time to reflect.



F3 Chicago