20 minutes, walking and drills
32 minutes, circuits
skipping rope 185×7
step vault 2×7
swing 20×7, pull-ups 5×8
12 minutes, circuits
front kick 10×3, side kick 10×3
precision jump 1×6, kipup 1×6
22 minutes, circuits
pushups 10×5, handstands 10 s×5
forward roll 5×5, cartwheel 3×5
ground Kong vault 1 ×5
15 minutes, pull-ups
4×10, stretching between
WOD
幕鼓晨鍾 (2026-05-14 08:06:29) 評論 (0)20 minutes, walking and drills
32 minutes, circuits
skipping rope 185×7
step vault 2×7
swing 20×7, pull-ups 5×8
12 minutes, circuits
front kick 10×3, side kick 10×3
precision jump 1×6, kipup 1×6
22 minutes, circuits
pushups 10×5, handstands 10 s×5
forward roll 5×5, cartwheel 3×5
ground Kong vault 1 ×5
15 minutes, pull-ups
4×10, stretching between