1 sprints
1.0 11 minutes, walk drills
1.1 52 minutes, 7 circuits
jogging 100 m,
backward walk 50 steps
bear walk 30 steps
run drills 30 steps×3
handstands 10 seconds
1.2 4 minutes, rolls
forward 5, backward 5
1.3 18 minutes
sprints 50 steps×5
20 minutes walking
2.0 skipping rope
20 minutes, 175×7
17 minutes, 175×7
backward walk 50 steps×14
20 minutes walking
3.0 18 minutes
pull-ups, 6×8 sets
backward walk 50 steps×7
3.1 6 minutes cartwheel 1×8
WOD
幕鼓晨钟 (2026-04-21 08:59:49) 评论 (0)1 sprints
1.0 11 minutes, walk drills
1.1 52 minutes, 7 circuits
jogging 100 m,
backward walk 50 steps
bear walk 30 steps
run drills 30 steps×3
handstands 10 seconds
1.2 4 minutes, rolls
forward 5, backward 5
1.3 18 minutes
sprints 50 steps×5
20 minutes walking
2.0 skipping rope
20 minutes, 175×7
17 minutes, 175×7
backward walk 50 steps×14
20 minutes walking
3.0 18 minutes
pull-ups, 6×8 sets
backward walk 50 steps×7
3.1 6 minutes cartwheel 1×8