sprints
1.0 20 minutes walk drills
backward walk 100 steps×10
1.1 13 minutes
jogging 100 steps×2
skipping 30 steps×2
sprints 30 steps×3
2.0 10 minutes , gymnastics
Handstands 10 seconds×3, Forward rolls 3×3, backward rolls 3×3
3.0 14 minutes, calisthenics
Skipping rope 105×7, pull-up 3×7
WOD
幕鼓晨鍾 (2026-04-24 06:41:17) 評論 (0)sprints
1.0 20 minutes walk drills
backward walk 100 steps×10
1.1 13 minutes
jogging 100 steps×2
skipping 30 steps×2
sprints 30 steps×3
2.0 10 minutes , gymnastics
Handstands 10 seconds×3, Forward rolls 3×3, backward rolls 3×3
3.0 14 minutes, calisthenics
Skipping rope 105×7, pull-up 3×7