1.1, 5 minutes, dynamic stretching
1.2, 39 minutes, 7 circuits
jogging 100 m, running drills 30 steps×2×7, backward walk 50 steps×3×7, bear walk 30 steps×7, handstands 10 seconds×7
1.3, 14 minutes sprints
50 steps ×5, backward walk 100 steps×5
1.4, cartwheel. 2×3 sets
10 minutes, walking
2.0 skipping rope
10 minutes 165×7, 10 minutes 175×7
20 minutes, walking
3.0 pull-ups 8,10,8,8,7
stretching between
WOD
幕鼓晨钟 (2026-04-15 09:20:03) 评论 (0)1.1, 5 minutes, dynamic stretching
1.2, 39 minutes, 7 circuits
jogging 100 m, running drills 30 steps×2×7, backward walk 50 steps×3×7, bear walk 30 steps×7, handstands 10 seconds×7
1.3, 14 minutes sprints
50 steps ×5, backward walk 100 steps×5
1.4, cartwheel. 2×3 sets
10 minutes, walking
2.0 skipping rope
10 minutes 165×7, 10 minutes 175×7
20 minutes, walking
3.0 pull-ups 8,10,8,8,7
stretching between