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Athlete Date Sort Location Workout Name Description Results
Adam Bicknell 12/16/2013 PAC Strength DE: Power Clean 12 x 2 @ 65% on :60s

12x2x165		 165 lbs
Performed as RX
Adam Bicknell 12/15/2013 Bolling AFB Endurance WOD 5mi TT 37m 30s
Performed as RX
Adam Bicknell 12/13/2013 PAC Endurance WOD 8x800m repeats on treadmill

Treadmill spead from 8.7 to 9.4

90 sec rest between sets (walk @ 2mph)		 8 rounds 0 reps
Performed as RX
Adam Bicknell 12/11/2013 Bolling AFB Strength ME deadlift

1x7x135
1x3x185
1x1x225
1x1x275
1x1x315
Deadlift 1RM: 375		 375 lbs
Performed as RX
Adam Bicknell 12/11/2013 Bolling AFB S&C WOD Diane:

21-15-9
Deadlift (225/185)
Hand Stand Push Up
 4m 00s
Performed as RX
Adam Bicknell 12/10/2013 Boliling AFB Endurance WOD 3 mile tempo 22m 30s
Performed as RX
Adam Bicknell 12/09/2013 PAC Strength 9x3 @ 60% 1RM

8x3x185
1x3x205		 9 rounds 3 reps
Performed as RX
Adam Bicknell 12/09/2013 PAC S&C WOD 5 Rounds for time:

Row 400m
15 - Thrusters (95/65)
15 - Pull Ups
 28m 00s
Performed as RX
Adam Bicknell 12/08/2013 DOV AFB S&C WOD Fran:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

 5m 56s
Performed as RX
Adam Bicknell 12/07/2013 Dover AFB Strength DE: Deadlift 10x2 @ 60% 1RM

10x2 @ 275		 10 rounds 2 reps
Performed as RX
Adam Bicknell 12/05/2013 Pentagon PAC Endurance WOD 30:30

Completed 18 laps of ~180-200m
Walked during rest period		 18 rounds 0 reps
Performed as RX
Adam Bicknell 12/04/2013 Pentagon PAC Strength ME Bench

1x185, 1x205, 1x225, 1x235, 1x245

Maxed at 1x255		 Bench 1RM: 255 lbs
Performed as RX
Adam Bicknell 12/04/2013 Pentagon PAC Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 35m 20s
Performed as RX
Adam Bicknell 12/03/2013 Pentagon PAC Endurance WOD Repeat 800m until form/pace deteriorates

Completed:

7x800m @ VO2 max

Treadmill: 8.7, 8.8, 8.9, 9.0, 9.1, 9.2, 9.3 (6:54 - 6:27 pace)

 34m 10s
Performed as RX
Adam Bicknell 12/02/2013 Pentagon PAC Strength ME: Backsquat

Maxed @ 315x1		 315 lbs
Performed as RX
Adam Bicknell 12/02/2013 Pentagon PAC S&C WOD For time --

5 Rounds of:

53# KB swing
24" box jump

 16m 55s
Workout Scaled
Adam Bicknell 12/01/2013 Bolling AFB Endurance WOD 5mi TT

 39m 18s
Performed as RX
Adam Bicknell 11/30/2013 Bolling AFB Strength Power Clean 10x2 @ 60% 1RM

Power cleaned 10x2 at 185#

More like 80%		 185 lbs
Performed as RX
Adam Bicknell 11/30/2013 Bolling AFB Track S&C WOD For time

5 rounds of:

400m run
8 pullups		 10m 26s
Performed as RX
Adam Bicknell 11/28/2013 Bolling AFB Track Endurance WOD 6x400m

1:30 time for each 400m

Rest for 1:30		 6 rounds 0 reps
Performed as RX
Adam Bicknell 11/27/2013 Bolling Strength 9x3 standing shoulder press

Used 145#		 145 lbs
Performed as RX
Adam Bicknell 11/27/2013 Bolling AFB S&C WOD As many rounds as possible in 15 minutes

10 pull-ups
10 dips
10 walking lunges (20 total)		 7 rounds 0 reps
Performed as RX
Adam Bicknell 11/26/2013 Pentagon PAC Endurance WOD Run 75m until form/pace deteriorates

Ran each round in 14 seconds for 12 rounds

Rested 2 min between sets

Ran as fast as possible		 30m 00s
Performed as RX
Adam Bicknell 11/25/2013 Pentagon PAC S&C WOD For time: 25 handstand push-ups
25 over head squats 95#
25 pull-ups
50 pistols alternate legs
100 double unders

Finished in 10 min

 10m 00s
Performed as RX
Adam Bicknell 11/25/2013 Pentagon PAC Strength ME deadlift

365x1		 365 lbs
Performed as RX
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