20 minutes, walking
sprints
1.0 , 30 minutes
skipping rope 175×7
pushups 12×5
handstands 10 seconds×5
backward walk 100 steps×7
1.1 10 minutes
sprints, 50 steps×5
6 minutes rolls
forward 5, backward 5
2.0 16 minutes
pull-ups 7×6 sets
stretching between
WOD
幕鼓晨鍾 (2026-04-23 09:02:30) 評論 (0)20 minutes, walking
sprints
1.0 , 30 minutes
skipping rope 175×7
pushups 12×5
handstands 10 seconds×5
backward walk 100 steps×7
1.1 10 minutes
sprints, 50 steps×5
6 minutes rolls
forward 5, backward 5
2.0 16 minutes
pull-ups 7×6 sets
stretching between